Name: Playbook - Danny Saltos - W2/D4 Wk 2/DAY 8: Full Body (60 Min)
Uploaded: 2024-01-15T05:56:21.383Z
Duration: 60 min
Description: W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Anette Solveig Grasmo

Somaih Hameed

Nallely

Every week I say a new work out is my favorite… this is one of them. So good! All my fave exercises - my whole body is feeling it

Natalie

Tamara

Clarissa Gillis

The best workout of this series so far!!!

Ferchie

Camila

Irina

Tracy

Workout was great but I was confused if in section 5 we do the 4 moves and then take a 45 second break and that’s one set. Or if we skip the breaks until we can’t.

Elaine

Full Body Pump

In this full body workout we explore what it means to do full body! I combine all the goodies in this cardio, strength, isolation, and compound movements.  It’s my favorite way to train and you’ll see why.

This movement series should be done 2 times. 

The series is meant to prime the body and get the motor neurons firing before you start this workout

Using a long resistance band with light to moderarte tension 

Pull apart the band to activate your scapula.  You can modify by using 2,3, or 5 lbs dumbbells or using nothing at all and simply squeezing in between your shoulder blades. 

Keep your shoulders down and back

Band Pull Apart

Start on your forearms with fingers interlocked. 

Bring your right knee to right elbow (squeeze) 

Bring your left knee to left elbow (squeeze)

Plank Alternating Knee Tuck

With your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations Left

Kneeling Weighted Rotations Right

Movement Prep

This pump pre fatigue should be completed at a 6 or 7 on the intensity scale.  The goal is to elevate your heart rate and complete high reps of the movements to increase circulation to various parts of the body.

If you are short on time complete only 2 rounds.

While standing hold two dumbbells with palms facing you and elbows bent. 
Pressing one arm overhead so that your bicep is in line with your ear at the top of the movement. 
Lower back to your starting position and repeat on the other arm.

* reps are counted as 1 rep per arm. For example if it is 16 reps that equates to 8 per arm

Alternating Arnold Press

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

Start in high plank position and hop both feet up towards your hands in a wide stance. 

Lift your hands off the mat and raise your chest but keep your butt down and knees bent. 

Repeat by lowering hands to the mat and hoping your legs back out into a high plank position.

Burpee to Half Stance

Pump Pre fatigue

Pure strength no cardio. Focus on form and execution

Start with a traditional squat stance and dumbbells racked at your shoulders. 
Drop down by pushing your hips back and bending your knees. 
Stop when your thighs are parallel to the ground. 
Return to standing position and push dumbbells overhead.

DB Squat and Press

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

Kneeling Bicep Curls

Strength block 1

1 rep = 1 deadlift + 1 squat 

Perform a deadlift by maintain a flat back and lowering the weights toward the ground.

Slight bend in the knees and hips traveling back

Rack the weights to your shoulders and perform and squat by lowering your hips. 

Return to standing position and repeat the pattern.

Dumbbell Deadlift and Squat

Begin with your knees on the ground.  

Make sure your elbows are tucked in and biceps in line with your ears. 

Extend your hands straight above your head and flex in your triceps.  

You can substitute this movement with a single dumbbell or perform it standing with a cable as well

Kneeling Tricep OH Extension

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

Strength block 2

This is a 12 minute AMRAP. Complete as many rounds as possible in 12 minutes.  

This is one of my favorite ways to finish a workout. It really works to “empty the gas tank”.  

Let’s go!

In an athletic stance with soft knees and hands in front of you 

Shuffle side to side for about 10 steps or so and shuffle back to start

Lateral Shuffle

Perform prescribed reps per side. For example if the exercise calls for 15 reps that equates to 15 reps per side 

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip LEFT

Jump Squat

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip RIGHT

Finisher 12 min AMRAP

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Tiffany

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

W1/D3 DAY 3: Free Day! (45 Min)

Jordan

David

susan

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

Jess

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Great workout!  I am loving the workouts, the instruction and the app!

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

Jacqueline

W2/D3 DAY 7: Free Day! (45 Min)

Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

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