Name: Playbook - Don Saladino - W1/D1 Full Body ⏰
Uploaded: 2023-12-18T19:30:19.214Z
Duration: 30 min
Description: W1/D1 Full Body ⏰

Welcome To Day 1 of Express GYM!

Today's Workout
-Warmup
-Walking Lunge
-Barbell Bench Press
-Inverted 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 by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell Bench Press

- Set the bar in the rack around waist height (The lower the bar, the more difficult the movement becomes)
- Position yourself under the bar lying face up
- Lie on the floor underneath the bar (which should be set just above where you can reach from the ground)
- Grab the bar with an overhand grip, slightly wider than shoulder-width
- Contract your abs and glutes, and keep your body a completely straight line (like you’re doing a plank)
- Pull yourself up to the bar until your chest touches the bar
- Lower yourself back down with proper form
- Repeat for the recommended amount of repetitions

Inverted Row

- 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

W1/D1 Full Body ⏰

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