Name: Playbook - Danny Saltos - W4/D1 DAY 10: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.398Z
Duration: 60 min
Description: W4/D1 DAY 10: Full Body (60 Min)

Getting back into it after my jabs! Love this love the intensity 🔥

Rachel

Andrea

Rosie Wennink

My legs said no more but my mind said keep going 🤣🍑

Rossie

Natalie

Wowwwwww that was hard, so cool to see how far we’ve come in strength and endurance! Thanks Danny!

Giselle

Workouts and structure continues to be amazing and I never get bored. On a few of the exercises it will say to be “x” amount of reps but when you click on the details the number of reps is different. Would be helpful to update so it is consistent.

Michelle

Wowza! That one was hard. My heart was pumping! Loved every minute.

Laura

Grace

This last round 🔥🔥🔥 IT BUUUUURNS SO MUCH! The hardest one for me I believe. Loved it! Thank you Danny for keep challenging me! 🙏🏼

Irina

Took a few days off and wow holy leg exhaustion 😰

Sarah Lynn

I can’t believe it! We are on week 4. Im excited for you and excited to see how everyone is progressing. 

This week is going to be difficult because I am ramping it up on you. Blocks 2 and 3 are 4 rounds but modify if you need to to only do 3 rounds. 

Week 4/ Day 1 starts off with a Full body workout that focuses on upper body push and lower body glutes. 

Make sure to follow the prescribed reps or times for each exercise.  MODIFY AS NEEDED! 
Also, my workouts tend to be on the longer side. If you are short on time skip one round from the warm up and one round from the 3 and/or 4th circuits.

These movements set the tone for the workout. They send messages to the muscles that we are about to start working.

Plank Walk Up

Bird Dog Crunch (left to right)

Bird Dog Crunch (right to left)

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Movement Prep

Pre fatigue is a principle meant to  fatigue smaller muscle groups prior to training larger muscles or multi joint movements.

** USE A LIGHT TO MODERATE LOAD**

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

Sit on the floor with a dumbbell in each hand 

V formation with your legs and sitting nice and tall 

Perform an alternating shoulder press.

Alternating Z press

Place a resistance band above or below the knee over both thighs. 

With both knees slightly bent and resting on your right forearm, open your hips as your raise your body off the ground. 

Make sure to push your heels together as you abduct your thighs.

Clam left

Clam Right

Banded Knee Tucks (Alyssa)

Pre Fatigue

Let’s go! Start with sumo DB deadlifts and then chest to floor push ups 

Chest to floor push ups are a great way to build strength and work up towards regular push ups. Alternatively, it is a great way to build strength on the lower part of a push up if you already mastered the movement.  Benefits all, no matter what your fitness level

Standing with your feet wide and toes turned out 

Lower the dumbbells to the ground. 

Stop at mid shin height and stand up with exhaling and squeeze in the glutes.

Dumbbell Sumo Deadlift

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

Modify by bending your knees slightly and placing your hands under your glutes

Ab  circles (floor)

Block 1

Focus on the glutes. 
Focus on your press. 

When choosing a weight for shoulder presses don’t forget to challenge yourself.  Most of my clients will use 8, 10, 12, or 15 lbs dumbbells.

My client is demonstrating this using a bench. 

If you do not have a bench simply use a chair or stool. 

Also, you can perform these standing as well.

Seated Shoulder Press

Hold your weight in a front rack, goblet, or neutral grip

Heels are elevated a minimum of 2 inches using a book, bumper plate, or rolled up mat

Drop down into a squat maintaining an upright torso

Cyclist Squat

With a pair of dumbbells racked at the shoulders 

Band over the thighs 

Start in a squat position and hold 

Step to the right and repeat to the left. 

20 reps total

Band Lateral Step

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

**Please read **

Modify squat jumps to regular squats if you are working through an injury or just need to modify 

This is a chipper in time. Focusing on leg power (which comes a lot from glutes) and core 
First round -40 seconds of each movement 
Second round - 30 seconds 
Third round - 20 seconds

Jump Squat

If the exercise calls for 12 reps that equates to 12 reps per leg

Start with one foot elevated (can be on a bench, box, sofa, barbell racked, etc) 

With a pair of dumbbells at your side 

Front foot should be flat on the ground. 

Lower the back knee towards the ground maintaining and upright torso. 

Front thigh should be parallel to the ground.

Bulgarian split squat (bodyweight only) Left

Bulgarian split squat (bodyweight only) right leg

Start in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

Bulgarian split squat (bodyweight only) left leg

Block 3 (chipper set)

W4/D1 DAY 10: 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🥹

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! 😮‍💨

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!

W4/D1 DAY 10: Full Body (60 Min)

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