Name: Playbook - Don Saladino - W1/D2 Full Body - Reps💦
Uploaded: 2023-12-18T19:30:19.325Z
Duration: 60 min
Description: W1/D2 Full Body - Reps💦

Tough! Made me feel less strong but not in a bad way if that makes sense. Haha

Alyssa

Another great workout.  I am not used to 4 sets of 15.  Getting a great burn.  Love the warm up stretch.

Todd Stronf

Hard, hot and sweaty but amazing. It was a struggle to show up for myself today but I did it and I’m proud 🤩

Natasha

Welcome To Day 2 of Fat Burner DB!

Today's Workout
-Warmup
-Kickstand RDL
-Incline DB Press
-Single Arm DB Row
-Alt DB Shoulder Press
-DB Curl
-Single Arm Overhear Tricep Ext

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground
- Keep your back flat, your legs hip-width apart and your arms shoulder-width apart
- Move one hand and the opposite foot forward an equal distance while staying low to the ground
- Switch sides, moving the opposite hand and foot
- Crawl forward for desired time or distance

Bear Crawl (Each Side)

- Lunge forward with your right leg
- Place your right hand next to the instep of your right foot
- Rotate your shoulders reaching for the ceiling with your left hand
- Reverse the hand on the floor, and reach up for the ceiling with the opposite hand 
- Lunge forward with your left foot, and repeat the movement on the opposite side

World's Greatest Stretch (Each Side)

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

Warmup

4 Rounds. 2 Exercises. 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.

- Position your feet in a B-Stance (a staggered stance positioning, with the leg in front acting as the working leg and taking on most of the weight, and other leg supporting)
- Hold a dumbbell in each hand 
- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbell until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Kickstand RDL (Each Side)

- Lie back on an incline bench with a dumbbell in each hand on top of your thighs
- Your palms will be facing each other
- Lift your dumbbells up to your shoulders, and rotate your palms to face away from you
- Exhale and push the dumbbells up with your chest
- When your arms are fully extended, slowly lower them back to starting position, maintaining control the entire time
- Repeat for the designated number of reps

Incline DB Press

B Block

4 Rounds. 2 Exercises. 60 Seconds Rest Between Rounds.

- Grab a dumbbell, bend at your hips and knees, and lower your torso until it's almost parallel to the floor
- Let the dumbbell hang at arm's length from your shoulder with your palms facing in
- Without moving your torso, lift the dumbbell to your pocket and slowly lower it to starting position
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Single Arm DB Row (Each Side)

- Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart
- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward
- Keep your head up and eyes facing forward
- Keeping your elbows slightly in front of the body but still pointed out to the sides, press one dumbbells straight up overhead by contracting your shoulder muscles and extending your elbow
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position and repeat with the opposite arm
(R+L= 1 rep)

Alternating DB Shoulder Press

C Block

- Stand up straight with a dumbbell in each hand
- Keep your elbows close to your torso and have your palms facing forward
- While keeping the upper arms stationary, exhale and lift the weights while contracting your biceps
- Keep lifting until the dumbbells reach your shoulders
- Hold at this position for a second and squeeze your biceps
- Inhale and slowly lower the weights back to starting position
- Repeat for the designated number of reps

DB Curls

- Sit upright holding a dumbbell overhead
- Inhale and slowly lower the dumbbell behind your head by flexing at the elbow
- Exhale and extend your arm upwards to raise the dumbbell overhead
- Continue until your arm is fully extended overhead, making sure you do not allow your upper arm to move
- Repeat for the recommended amount of repetitions then repeat desired reps with the opposite arm

Single Arm DB Overhead Tricep Extensions (Each Side)

D Block

W1/D2 Full Body - Reps💦

START HERE

Anna

Good start. Feeling strong.  Really enjoyed the activation drills. 

358cals

Felicity Tully

W1/D1 Full Body - Timed ⏱🔥

Matt

W1/D3 Survivor Circuit 💥

Good workout. Replaced the chest fly bc of shoulder.

Gabe

Again, tough but great feeling to get through it

W1/D4 Full Body - Timed ⏰🥵

Stephanie

W1/D5 Full Body - Reps 🫠

W2/D1 Full Body - Timed ⏱🔥

W2/D2 Full Body - Reps💦

Love this one. Great workout.💪💪💪

W2/D3 Survivor Circuit 💥

W2/D4 Full Body - Timed ⏰🥵

W2/D5 Full Body - Reps 🫠

W3/D1 Full Body - Timed ⏱🔥

W3/D2 Full Body - Reps💦

W3/D3 Survivor Circuit 💥

W3/D4 Full Body - Timed ⏰🥵

Dean

W3/D5 Full Body - Reps 🫠

Holy crap. 45 sec was tough! Not looking forward to tomorrow's workout. Haha

W1/D2 Full Body - Reps💦

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