Name: Playbook - Danny Saltos - W4/D1 DAY 10: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.558Z
Duration: 60 min
Description: W4/D1 DAY 10: Full Body (60 Min)

Kristina

Nallely

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

Natalie

Julia

David

Andreina

Irina

I think was my favorite set yet! Challenging on a muscular and aerobic level

Hated every minute of it, couldn’t stop though, so glad I finished it! Sometime we just gotta push through the feelings based on our goals!

Giselle

That was hard. I usually work out in the morning. Today it was an afternoon workout and seemed much harder!

Laura

Omg that was the hardest work out you've posted yet! What a way to kick of Monday!

Emma

Week 4! Holy cow.  We made it but there is still so much to accomplish.  I’m so proud of each and every one of you.  Can’t wait to see all the progress you have made.  
Let’s go! 

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.

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

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

If you are short on time only do 2 rounds. Otherwise I expect you to complete 3! 

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

I love the alternating z press because it challenges your core and upper body. Surprisingly, this move is much harder than a standing press.  

Combing this with a high volume clam gives your shoulders a break but blast your glutes 🔥 
** 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

Pre Fatigue

I designed this set to challenge your upper body and then go directly into our glute work with deadlifts.  

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

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

Start in a high plank position holding a single dumbbell. 

With the dumbbell racked to your shoulder press it straight out and return to rack.

High Plank Shoulder Press Left

High Plank Shoulder Press Right

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

Block 1

Focus on the glutes. 
Focus on your press. 

Higher volume for 3 sets.  I increased rep range here so pay attention and make sure to pick weights that allow you to get to 20 reps. 

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

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

Ab  circles (floor)

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)

Erika

Casey

Monica

W1/D1 DAY 1: Upper Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

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

Killer workout! Those lateral lunges - OUCH!

Charles

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

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

Shannon

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

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

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

ANA PATRICIA

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

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

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

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

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

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

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

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

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