Name: Playbook - Don Saladino - W1/D1 Lower Body👇🦵
Uploaded: 2023-12-18T19:30:19.229Z
Duration: 60 min
Description: W1/D1 Lower Body👇🦵

Nick

Great Workout!! Looking forward to doing this program!

Jeff Bagwell

Welcome To Day 1 of Hybrid Athlete DB!

Today's Workout
-Warmup
-DB Goblet Squat
-Suitcase Carry
-Side Plank Leg Raise
-RFESS
-DB Leg Curl

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Transition to the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Hip 90/90 Opener w/ Transition (Each Side)

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side

Hip Airplane (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

Thoracic Bridge (Each Side)

Warmup

10 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

-Hold a KB or DB in a goblet position
-Perform a 3 second eccentric on the way down
-Come back up and repeat

Goblet Squat ~ Tempo 3-0-1-0

B Block

3 Rounds. 4 Exercises. 60 Seconds Rest Between Rounds.

- Grab a dumbbell with your hand and stand with your feet shoulder-width apart, your arms at your sides
- Engage your core muscles, pulling your shoulder blades down and back, while making sure your posture is upright
- Step forward and begin walking while carrying the dumbbell in your hand
- Take slow, small steps, and focus on keeping your core tight and posture aligned rather than on forward momentum
- Continue this movement for a specified time or number of steps
- When finished with that side, set the weight down
- Pick up the dumbbell with the other hand and repeat

Single Arm Suitcase Carry (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 Raises (each side)

- Hold a dumbbell in each hand with your arms at your sides and your palms facing in
- Place the instep of your rear foot on a bench / flat surface
- Lower so that your rear knee comes close to the floor
- Pause and drive through your front heel to return to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

RFESS

- Choose the appropriate dumbbell and set it on the ground near the end of the flat bench
- Lie face down on the bench and position yourself so that your knees are at the edge of the bench
- Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet
- Your legs should be fully extended and you can wrap your arms around the bench for stability
- Bending at the knees only, slowly curl the dumbbell up towards your glutes
- Raise the dumbbell as far as comfortably possible or just past 90 degrees
- Pause for a moment at full contraction, squeezing your hamstrings and then lower the dumbbell with control back to the starting position
- Repeat for the recommended amount of repetitions

DB Leg Curl

C Block

W1/D1 Lower Body👇🦵

START HERE

Superb. 
The combination of different time under tension, compound movements, and variability in exercises are all new to me and immensely effective.

Christopher

W1/D2 Upper Body👆💪

W1/D3 Arms & Abs💪🪨

Eric Tsai

W1/D4 Lower Body👇👇

Great burn and definitely feel the pump at the end.

W1/D5 Upper Body👆👆

W2/D1 Lower Body👇🦵

W2/D2 Upper Body👆💪

W2/D3 Arms & Abs💪🪨

W2/D4 Lower Body👇👇

W2/D5 Upper Body👆👆

W3/D1 Lower Body👇🦵

W3/D2 Upper Body👆💪

W3/D3 Arms & Abs💪🪨

W3/D4 Lower Body👇👇

W3/D5 Upper Body👆👆

W4/D1 Lower Body👇🦵

W4/D2 Upper Body👆💪

W4/D3 Arms & Abs💪🪨

W4/D4 Lower Body👇👇

W4/D5 Upper Body👆👆

W5/D1 Lower Body👇🦵

Awesome as always! The timed movements at the end were what I needed

W1/D1 Lower Body👇🦵

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