Name: Playbook - Danny Saltos - W3/D2 DAY 10: Shoulders + Arms (45 Min)
Uploaded: 2024-01-15T05:56:21.399Z
Duration: 45 min
Description: W3/D2 DAY 10: Shoulders + Arms (45 Min)

Paola

Jess

Julia

Katrina

jessica

Throwing you off a little this week and placing an upper body day on day 2.  Let’s get after it with some shoulders and arm work. 💪🏽 

* if you have enough gas in the tank after the workout (which you should) I recommend 15 to 20 mins of moderate  cardio. (A run (outside or treadmill, stairmaster, rower, or bike)

This upper body warm up is meant to be easy breezy. Do not go HAM just yet.  Trust me and trust the process.

I prescribe 3 rounds but you can do 2 if you are tight on time

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Lunge forward with your right leg and place your left hand on the ground next to it

Bring your right elbow to the inside and rotate to your left

With your right arm open up your chest towards your right side and extend your right arm towards the sky and follow your hand with your eyes

Worlds Greatest Stretch

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

Upper body Warm Up

I like to call this a jump start. Has your car ever died on you? Needed jumper cables to get it going? This is that for your body.  
We come out hot for two rounds of 3 moves.

Lower yourself to the ground while exhaling and extend your arms out into a T 

Return your hands below your shoulders and press back to start.

Chest to floor t push up

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

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

TWD Jump Start

This circuit is all about feeling the burn.  You are nice and warm already after completing your jump start and movement prep so now it’s time to get to work.

Beginners perform this movement on your knees

Yogi push ups

Perform equal reps per side. 

If the exercise calls for 16 reps that equates to 8 reps per leg.

Split squat bicep curls

Holding one dumbbell overhead in a locked position 

Press the other arm for prescribed reps.

Iso hold Shoulder Press Left

Iso hold Shoulder Press Right

Block 1

Start with one knee on the ground and your opposite foot flat with knee bent. 
Holding the weight with your kneeling side, perform a bicep curl and straight into a shoulder press. 
Slowly lower the weight to your shoulder and return to start. 
Your opposite arm should be straight out to the side and strong.

Half Kneeling Curl and Press

Hinged the hips 

Perform a rear fly and then a front fly all whilst staying in your hinged position.

Reps are counted as each movement. For example, if the exercise calls for 20 reps that means 10 reps of rear fly and 10 reps of front raises

Rear fly and front raise combo

Keep arms straight 

Navel pulled in

Hips back

Straight Arm Lat Pull Down

Block 2 (trio superset)

We have a chipper in time with this abdominal finisher. 

The format is the following 
Round 1 (40 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch 

Round 2 (30 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch 

Round 3 (20 seconds each) 
Jumping Jacks 
Sit Ups 
Knee raises or reverse crunch

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Start on your back with your knees bent and feet flat on the floor. 

Hands at the side of your head. 

Sit up and bring your chest towards your thighs and exhale. 

Inhale as you lower yourself towards the ground in a controlled manner

Sit ups

Modify by performing a lying leg lifts for the same reps

Hanging Knee Raises

Abdominal Chipper

W3/D2 DAY 10: Shoulders + Arms (45 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

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Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

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David

susan

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

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

Somaih Hameed

Tamara

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

Tracy

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Jacqueline

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Anette Solveig Grasmo

Nallely

W2/D4 Wk 2/DAY 8: Full Body (60 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😍😮‍💨

Clarissa Gillis

W3/D1 DAY 9: Lower Body  (60 Min)

Loved this workout. Miss live workouts. Thank you so much, Danny ❤️🙏

Lourdes

So good!! Follow along video was perfect for me today 👌🏼

Killerrrrrr, specially after Day 2 being upper body as well😅

Giselle

W3/D3 DAY 11: Full Body Follow Along (60 Min)

Just barely completed that last finisher. 4 roundssssss 🫠👌🏼

Wow. Thought I was hallucinating reading 4 rounds of the whole finisher and nopeee!! What a killer in the best way

W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

Is it me or is this more challenging than the gym version?? Anyway, looove ittt

I meant to rate 5 stars but my hand was shaking so much! Sorry! 😂⭐️⭐️⭐️⭐️🌟 Great sweat as usual, TY!!

W4/D1 DAY 13: Upper Body (60 Min)

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

W3/D2 DAY 10: Shoulders + Arms (45 Min)

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