Name: Playbook - Don Saladino - W1/D1 Full Body ⏰
Uploaded: 2023-12-18T19:30:19.077Z
Duration: 30 min
Description: W1/D1 Full Body ⏰

Chris Pittner

The express workout was tougher than I thought it would be.

David

Welcome To Day 1 of Express DB!

Today's Workout
-Warmup
-Walking Lunge
-Alt DB Floor Press
-Alt DB Row
-Side Plank Leg Raise
-Plank Walkout

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2 Rounds. 3 Exercises. No Rest Between Rounds.

- Lying on your back with one leg extended straight up
- Gently pull the leg in toward your body, bending and extending the leg
- Complete desired reps then repeat on the opposite side

Dynamic Hamstring (each side)

- Stand on one leg, bend the opposite knee and bring your heel toward your glutes
- Hold your foot or ankle while reaching overhead with the opposite arm
- As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip
- Release the stretch, step forward and repeat on the opposite side (R+L= 1 rep)

Quad Stretch to Reach (each side)

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side (R+L= 1 rep)

Thoracic Bridge (each side)

Warmup

3 Rounds. 5 Exercises. 60 Seconds Rest Between Rounds.

- Begin standing with your feet shoulder width apart with dumbbells in hand
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Keeps your back straight and core engaged
- Drive through the heel of your lead foot and extend both knees to return to the starting position
- Step forward with your rear foot, repeating the lunge on the opposite leg
- That is one rep (R+L = 1 rep)
- Repeat for the designated number of reps

DB Walking Lunges (each side)

- Start with your arms fully extended holding the dumbbells 
- Lower one dumbbell and press up engaging your chest 
- Repeat on the opposite side

Alternating Floor Press (each side)

- Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor
- Let the dumbbells hang at arm's length from your shoulders with your palms facing each other
- Without moving your torso, lift one dumbbell to your pocket and slowly lower it to starting position
- Repeat on the other side and continue for the designated number of reps (R+L= 1 rep)

Alternating DB Rows (each side)

- Begin on your forearm in a side plank with feet stacked
- Bring your top leg up as high as you can
- Lower to starting and repeat

Side Plank Leg Raise (each side)

- Start with your feet hip-width apart
- Bending from your hips, reach for the ground and place your palms on the floor in front of your feet
- Slowly shift your weight onto your hands and begin walking them forward until your body is in on straight line from your head to your heels, bracing your core and making sure your hands are stacked directly under your shoulders
- Then slowly reverse the movement to return back to the starting position
- Repeat for the designated number of reps

Plank Walkouts

B Block

W1/D1 Full Body ⏰

START HERE

Should have regressions available in case the exercise is too difficult

Jordan

W1/D2 Full Body ⏱️

Dumbbell hamstring curls are too difficult to set up. Using bowflex adjustable dumbbells. Easier to just do more bridges/variations or standing hamstring curls with a band. I Did enjoy the bridge chest press, bicep curls and warm up

W1/D1 Full Body ⏰

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