Name: Playbook - Danny Saltos - W3/D3 DAY 9: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.392Z
Duration: 60 min
Description: W3/D3 DAY 9: Full Body (60 Min)

Daniela

Irina

Alejandra

One of the best from the 3 with TWD! Feels to good on a Saturday!

Andrea

Amazing workout pre weekend and flight!!!! As always— thank you!!

Shannon

Grace

Superb! 
Appriciate the thought put into extensibility of exercises. I used resistance bands for the glute bridges and ab bicycles to challenge myself.

David

Amazing as always! Did the 6 week and still get surprised every workout!

Monica

Just amazing! 🥵 love/hate the finisher 🔥

Can you do the reverse plank on your hands instead of your elbows?

Hayley

I loved this weeks workouts! Loved all the new content as well!!

This is what I call a full body meltdown. 

We do a lot of compound movements (exercises that incorporate multiple joints and muscles) 

Modify when needed and remember you can also pause and take longer breaks if needed.

Let’s get the body primed and ready for this workout.if you are short on time only do 2 rounds.

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 in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Movement Prep

We prime the body for this workout.  
Remember to keep the weights low and focus on Form and consistency in effort 

If you are short on time only do 2 rounds.

Stay light on your feet and twist your lower body as you keep your arms up and bent.

Twist and hop

A rep is counted as one per leg. For example if that movement calls for 20 reps total that equates to 10 per leg. 

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Start by performing a standing lateral raise 

Hinge at the hips and perform a rear fly 

Do not swing the weight

If the exercise calls for 10 reps that equates to 10 reps of each

Lateral raise into rear raise

Aerobic Pre Fatigue

Rotational strength is important for a multitude of reasons. 

In this circuit I focus on just that…rotational strength.  

Focus on your form and take your time to do it right

With your right foot forward and left foot back 

Hold a lunge position 

With a dB in your hands rotate down to the left and up to the right 

If the exercise cost for 15 reps that equates to 15 reps per side make sure to switch your stance

Static lunge Rotation Left

Static lunge Rotation Right

Side plank shoulder press performed with feet stacked , staggered, or with a kickstand 

The kickstand version is the modification for those who need to scale back. 

You bend your bottom leg and place the knee on the ground. 

Perform equal reps per side.

Side plank shoulder press Left

Side plank shoulder press Right

Laying on your back 

Start with your arms overhead

Bring them around as you tuck your knees. 

Wrap your arms around your shins 
Return to start

Suitcase Tuck

Block 1

Remember to challenge yourself.  It’s ok to start a little bit lighter to familiarize yourself with the movements but on the 2nd and 3rd round try to achieve more reps or use heavier weights.

Start in a wide stance with toes turned outward

Hinge at the hips with a soft bend in the knees while your butt points back

Weights travel directly down towards the floor 

Stop at mid shin height and stand back up while squeezing in your glutes

Dumbell Sumo Deadlift

Kneeling Curl and Press Left

Kneeling Curl and Press Right

Reps are counted per side. For example if the exercise calls for 15 reps that equates to 15 reps per side.

Laying on your side. Grab your top leg as high as you can while keeping your leg straight.  

Raise your lower leg to meet your anchored side.

Triangle Inner Thigh

Block 2

PLEASE READ 

Your buy in for this is a 2 min run. 
Options for the run are 
1. Treadmill 
2. Outdoors 
3. Running in place

If you don’t have a Treadmill you can substitute with 
1. Outdoor run 
2. Running in place

Treadmill Run

Lateral high knees

Reps are counted per knee raise. 

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

Reverse Plank Alternating Knee tuck

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 3 (finisher)

W3/D3 DAY 9: Full 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🥹

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! 😮‍💨

Nallely

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/D3 DAY 9: Full Body (60 Min)

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