Name: Playbook - Danny Saltos - W3/D2 DAY 8: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.384Z
Duration: 60 min
Description: W3/D2 DAY 8: Upper Body (60 Min)

Nallely

Aslihan Gul

Amanda Hollen

Alejandra

Jihane

Good workout but not as intense as the other programme. Could we add an intense round of cardio (finisher) + intense Abs at the end?

Meiline

Grace

David

Tempted not to finish block 3 but horray i made it 😌😫 hurts so good.

Dianne

Paula

Your workouts never get boring! Every time different exercises and this helps stay excited and motivated until the next workout 🏋️‍♀️

Valentina

We are focusing on upper body today 💪🏽💪🏽

During the movement prep and pre fatigue rounds use light weights (3lbs or 5lbs).  

For the working blocks make sure to use heavier weights for the movements that allow you to push yourself.

We prime our bodies using just our bodyweight and light weights  so that we send the signals from our brains to our muscles to get ready to work

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat

**if you are short on time only do 2 rounds

Start in a high plank position (use light weight 5 or 6lbs) 

Step your right foot to the outside of the right hand/dumbbell

Rotate and press to the sky 

Return to start and repeat on the other side

If the exercise calls for 12 reps that equates to 6 reps per side

High plank step up and press

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Pre Fatigue

Some squats and shoulders. 

We are using one of my favorite squat pattern moves, the cyclist squat. 

To Perform this you can literally use anything to elevate your heels. A bumper plate, a book, a pair of dumbbells, or a rolled up mat or towel.

Sitting on the floor with legs fully extended out in front of you. 

Perform a shoulder press pushing both weights towards the sky.  

Lower in a controlled fashion. 

Make sure to keep your abs engaged and sit upright throughout the movement.

L Sit Shoulder Press

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row Left

Single Arm Chainsaw Row Right

Start in a crab position and reach your right hand to your left toe.  Make sure to maintain a strong core and not allow your hips to move

Crab toe tap

Block 1

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

Start with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

With a slight hinge in the hips, lean forward 

Curl both arms to activate the biceps

Extending the elbows, flex in your triceps to squeeze at the top. 

Maintain control and DO NOT swing the weight.

Hinged Bicep Curl + Tricep Extension

Block 2

2:2 ratio. Complete two jumping jacks and follow with alternating tin mans

Jumping jacks Tin Man

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

Side plank hip dips Left

Side plank hip dips Right

Block 3 (aerobic/abdominal finisher)

W3/D2 DAY 8: Upper Body (60 Min)

Great! Had a good sweat, feeling stronger and enjoyed this before heading to work. Got some good back stretches in as well! Thank you!

Nicole

Arely

Godliva Niyubuntu

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Torrey

Enjoy these home workouts! My body is feeling it and I am happier I can do this at home before work - without a time crunch.

happy to be back on track again with the programs I love most🥹

Daniela

W1/D2 DAY 2: Lower Body (60 Min)

Great workout! Those burpees and mountain climbers… lol not a favorite. I stayed motivated though and finished!

W1/D3 DAY 3: Upper Body (60 Min)

Being shape is better than being out off shape! Let’s go! 😮‍💨

Timea

W2/D1 DAY 4: Full Body (60 Min)

Enjoyed this but at block 3 had to combine reps as I can’t get this done in an hour. Having 2 rounds sometimes would be nice versus 3 rounds.

Happy New Year! Let’s gooooo 2024! 💫💫💫💫

Casey

W2/D2 DAY 5: Lower Body (60 Min)

Indira Casahonda Merino

The reverse plank was challenging. Had to modify. But everything else was 🔥. Thank you, Danny ❤️🙏

Lourdes

The armwrap is wrong. Does not match description with the videos

Carmen

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Great workout prior to starting my day! Thank you! I Broke out with a good sweat and am feeling energized!

W3/D2 DAY 8: Upper Body (60 Min)

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