Name: Playbook - Danny Saltos - W6/D2 DAY 17: Upper Body (60 Min)
Uploaded: 2024-01-15T05:56:21.661Z
Duration: 60 min
Description: W6/D2 DAY 17: Upper Body (60 Min)

Those bear crawls are the WORST…until I see those triceps comin in hot!💪🏻💪🏻

Michelle

My arms are about to fall off after that finisher 🥵

Natalie

First workout since having Covid! That was brutal (but in a the best way) THANKYOU 👌🏽

Georgia

David

Had a not so good body image day, but those bear leg kicks felt quite easy! Getting stronger and that is the best feeling!! Thanks!:)

Clara

First workout in 5 days after being knocked out by the Covid booster! Hard but felt good!

Laura

Upper body push is a great way to tone and define the upper body.  Women, I’ve noticed, are sometimes afraid to go too heavy because they fear getting bulky.  Nothing could be further from the truth.  I love seeing the look on a clients face when they perform an incline chest press with a weight they never thought possible.  

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

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

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

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

Banded Psoas March

Jump Rope

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

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

This movement is similar to a cut of a swing except you were using a single heavy dumbbell.

Make sure to grab the dumbbell with both hands firmly into the hips as if you are performing a deadlift but you were hiking the dumbbell between your legs

Swing the way forward using your hips abs and glutes￼￼￼￼￼

DB swing

10 reps per leg 

Make sure to maintain a tight core and squeeze in your glutes and thighs.

Alternating Banded Knee Tucks

Pre Fatigue

I love the combo of legs and shoulders.  A large muscle group (legs) worked with a smaller muscle (shoulders) keeps your heart rate elevated and body moving even in rest. 

Deficit reverse lunges are easy on the knees and great to get more depth for greater range of motion.

Perform a reverse lunge off a slightly elevated surface. If you do not have the ability to do so you can modify by perform a standard reverse lunge.

Perform a total of 16 reps (8/leg)

Deficit Alternating Reverse Lunge

With both feet grounded

Squat down and use your arms to reach behind you

As you start to push off your feet use your arms to reach forward and leap. 

Land softly and bend both knees

Power Jump

Each press counts as 1 rep. For this circuit, i encourage you to level up and try a heavier weight.  8+ lbs dumbbells.

Alternating Z Press

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.

Holding a single dumbbell

Lateral lunge with opposite leg

Anchor leg stays straight

Chest leans forward slightly to create a hinge at the hips and bend at the knees 

Stand and simultaneously drag your anchor leg to meet your standing leg
Repeat

Traveling Lateral Lunge (8/leg)

With a band over the ankles

Step laterally and slightly back to drop into a squat. 

Alternate and each squat counts as a rep.

Banded Step and Squat (10/leg)

Lower your body to the ground. 

Lift your hands and go out into a T

Pull your elbows back in and bring your hands on underneath your elbows

Press and return to start by pressing yourself all the way up

Chest to floor + T push up

Block 2

PLEASE READ 

Complete 2 rounds
This core finisher is going to work you in a different way. You have to stay focused on your form for 2 rounds.

Perform equal reps per side.  

If the equation calls for 12 reps that equates to to 12 reps per side

Side plank oblique crunch

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

Start in a beast position (hands below shoulders and knees below your hips) 

Walk forward about 10feet while maintaining a flat back and knees off ground approx 1 inch

Repeat going back

Bear Crawl Forward and Back

Block 3 (AB density finisher)

We complete 4 moves for 3 rounds.  

It’s going to be taxing but that is the idea.  Make sure to avoid taking unnecessary breaks.

Key things to remember with this movement are to maintain control and don’t speed it up until you are 💯 with the proper form.

Beast Step Through

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

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 4(Dense Finisher)

W6/D2 DAY 17: Upper 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! 💪🏼💯💪🏼

Nallely

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 🙌🏻❤️‍🔥

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

Andreina

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?

Giselle

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

W6/D2 DAY 17: Upper Body (60 Min)

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