Name: Playbook - Danny Saltos - W4/D2 DAY 11: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.567Z
Duration: 60 min
Description: W4/D2 DAY 11: Full Body (60 Min)

Astrid

Blanca

Awesome training and ne hour of sweat!😅😅😅

Giorgia Cardia

Nallely

Giselle

David

Andreina

Dewi

We are going to move our bodies using a combination of push and pull circuits.  Incorporating both allows you to work on balance both aesthetically and functionally. 

During the movement prep and pre fatigue rounds use light weights (3lbs or 5lbs).  

For the working blocks make sure to use heavier weights for the movements that allow you to push yourself.

We prime our bodies using just our bodyweight and light weights  so that we send the signals from our brains to our muscles to get ready to work

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly

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

Perform a standard squat 

Make sure to breathe and maintain an even weight distribution through both legs

Body Weight Squats

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

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat. I am increasing the time spent on these movements this week to challenge you a little more. 

**if you are short on time only do 2 rounds

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

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

Start in a high plank position (use light weight 5 or 6lbs) 

Step your right foot to the outside of the right hand/dumbbell

Rotate and press to the sky 

Return to start and repeat on the other side

If the exercise calls for 12 reps that equates to 6 reps per side

High plank step up and press

Pre Fatigue

Chest, back, and cardio/core 

Cardio/core? These crab walks into mountain climbers are brutal.  Practice your under switches and make sure your transitions from crab to mountain climbers are smooth.

Start in a single leg glute bridge. 

Right knee bent foot flat on the floor.  

Left leg straight in the air. 

With a dumbbell in your right hand press it toward the sky.  


If the exercise calls for 15 reps that equates to 15 reps per side.

Danny Press Left arm

Danny Press Right Arm

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 Left

Single Arm Chainsaw Row Right

Start in a crab position with hands facing away from you 

Walk about 4 paces up and transition into a high plank and perform 4 mountain climbers 

Return to your crab position and walk down 4 paces 

Transition back to mountain climbers for 4 reps 

Repeat the pattern

Crab walk into mountain climbers

Block 1

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

This is a modification for those that don’t have a barbell.  Use a dumbbell with bands over thighs.

If you do not have an elevated surface modify yet again by during a glute bridge on the floor with weight.

Dumbbell Hip Thrust

This movement requires control and focus. 

When doing your single leg deadlift make sure you use a weight that is challenging. I’m looking to target your Glute hamstring complex.

Single Deadlift Left

Perform prescribed reps per leg 

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift Right

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

Block 2

PLEASE READ 

With version 2.0 I am prescribing 5 rounds. If you are short on time I recommend finishing the remaining circuits later in the day.  

Start and end with jumping jacks + tin mans. 
Rest 40 seconds after each round by walking

2:2 ratio. Complete two jumping jacks and follow with alternating tin mans

Jumping jacks Tin Man

Side plank hip dips Left

One sit up counts as a reps

For example if the exercise calls for 20 reps that equates to 20 total sit ups and 10 chops per side.

Sit up and chop

Side plank hip dips Right

Block 3 (aerobic/abdominal finisher)

W4/D2 DAY 11: 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

Kristina

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

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?

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

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

W4/D2 DAY 11: Full Body (60 Min)

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