Name: Playbook - Danny Saltos - W3/D3 DAY 9: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.316Z
Duration: 60 min
Description: W3/D3 DAY 9: Full Body (60 Min)

Astrid

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

Maria Del Mar Cediel

Finishing the week off strong and incorporating some new moves! 

Today we combine everything we have applied in the first two days and put it together for a slightly more challenging workout. 

Remember to take your time and pause if/when needed.

This warm up series hit a little of it all. 
This is just the warm up so please pace yourself and don’t force anything that doesn’t feel right.

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

Start by standing nice and tall

Hands placed by the side of your head 

Hinge at the hips and point the butt back towards the end of the room 

Stop when your torso is parallel to the ground

Good Morning

Low plank (Alyssa)

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

Warm up

Operate at a level 5 or 6 in terms of intensity. Make sure you pace yourself and don't burn out before our working blocks.

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

Start by having your hands at the side of hips as you would with an actual jump rope

Imagine utilizing the same mechanics as you would normally use with a rope and stay light on your feet

Jump Rope (no rope)

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

Cardio warm up

Rest periods are shorter. I've introduced some new moves. Lets go!

Start in a wide stance with toes turned out 

Squat down and curl dumbbells at the bottom 

Stand up and press

Frog squat curl and press

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Plank Alternating Row

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

Block 1

This circuit is challenging. Watch the video to get your form down and never hesitate to reach out to me and ask questions.

Perform a curtsy lunge and squat jump in between each rep.  

Each curtsy lunge counts as a rep. 
Perform a squat jump after each curtsy lunge.

For example if the exercise calls for 20 reps that equates to 10 curtsy lunges per leg.

Curtsy Lunge and Squat jump combo

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

Block 2

This Drill is an 6 min AMRAP (as many rounds as possible) 

Complete as many rounds as possible in 6 minutes.

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Start by laying on your back. 

Hands tucked underneath your glutes (palms down) 

Open your legs into a V and bring them together to perform a leg lift.

V Leg Lift

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Finisher AB and Cardio

W3/D3 DAY 9: Full 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 🧡

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)

W3/D2 DAY 8: Upper 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/D3 DAY 9: Full Body (60 Min)

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