Name: Playbook - Danny Saltos - W3/D2 DAY 8: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.309Z
Duration: 60 min
Description: W3/D2 DAY 8: Upper Body (60 Min)

We are building on week 1. Yes, some of the moves are the same this week but pay attention to the rest periods.  We are cutting them down gradually.  
DM me with any questions or concerns and don't forget to share on social.

This is our warm up. You will notice that I utilize, more or less, similar movements to prime the body in every workout. The purpose of this circuit is to get our bodies moving with no weight whatsoever so that we are ready to work.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

Movement Preparation

This aerobic series elevates our heart rates ever so slightly. I want you working at a steady pace here around a 5 on the intensity scale. This is not meant to exhaust you but rather get your body temperature up and heart pumping.

Prisoner High Knees

Crouch down 

Think squat in a little ball (take up as little room as possible)

Explode out into a jumping jack (take up as much room as you can)

Exploding Star

Plank Walk Up

Aerobic/Abdominal Series

This first block focuses on the basics. Push and pull - Push ups and rows. I enjoy pairing a push a pull as I believe it to add balance to the body. I also utilize some core in these progressive weeks so you get accustomed to working in bigger sets.

Start by hinging at the hips and maintaining a 45 degree angle 

Pull both arms up with your elbows pulling towards your ribcage.

Bent Over Dumbbell Row

Keep hips elevated and glutes engaged throughout the movement

Glute Bridge DB Fly

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

If the exercise calls for 20 reps that equates to 10 reps per leg.

Banded Psoas March

Block 1

Some of my favorite moves here. High kneeling shoulder press is an excellent challenge to the upper body and core. 
The chainsaw row is one of my go to moves for all my clients and the plank is an oldie but goodie.

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 RIGHT

Single Arm Chainsaw Row LEFT

Strong core. 
Straight line from shoulders, hips, and ankles.

Low plank

Kneeling Arnold Press

Start by laying flat on your back. 
Hands at the side of your head with elbows opened. 
Exhale as your rotate to bring your right elbow to your left leg.

AB Straight Leg Bicycles

Block 2

I combine strength and metabolic intensity in this workout. This is the first workout where I introduce burpees. Please make sure that you take your time with burpees. They can be a great tool when utilized correctly. If you need to modify the burpees, make sure you do so by walking them out instead of jumping out into a plank.

In a high kneeling position with both arms overhead

Firmly grab a resistance band and pull down one arm at a time.

If the exercise calls for 20 reps that equates to 10 reps per arm

Alternating Band Lat Pulldown

Start in a side plank position 

Holding a dumbbell in your top arm perform a lateral raise till your arm is fully extended towards the sky. 

Return to start in a controlled manner and repeat

Side plank lateral raise LEFT

Side plank lateral raise RIGHT

Start in high plank position and hop both feet up towards your hands in a wide stance. 

Lift your hands off the mat and raise your chest but keep your butt down and knees bent. 

Repeat by lowering hands to the mat and hoping your legs back out into a high plank position.

Burpee to Half Stance

Strength and Cardio Finisher

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

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Terri

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

W1/D1 DAY 1: Upper Body (45 Min)

Kristina

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

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

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

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

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

Camilla

tess

Amanda Hollen

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

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

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

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