Name: Playbook - Don Saladino - W1/D2 Full Body - Reps 💦
Uploaded: 2023-12-18T19:30:19.322Z
Duration: 60 min
Description: W1/D2 Full Body - Reps 💦

This workout was fire! My arms are burning 😂

Colette

Jonathan

J Peterson

Jarrad

Welcome To Day 2 of Fat Burner!

Today's Workout
-Warmup
-Kickstand RDL
-Machine Incline Press
-Single Arm Machine Row
-Alt DB Shoulder Press
-Preacher Curl
-Rope Pushdowns

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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.

- Grasp the barbell with an overhand grip (palms facing back), and hands shoulder width apart
- Slowly lower the bar with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the bar 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

Barbell RDL

- Start off by adjusting the seat of the bench so that the handles are aligned with the upper portion of your chest, keeping your back flat on the back padding and grabbing the handles with an overhand grip
- Press the handles forward until your hands are fully extended and you feel a contraction in your chest muscles
- Hold this position for a count then slowly return back to the starting position
- Repeat for the recommended amount of time or repetitions

Machine Incline Chest Press

B Block

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

- Adjust the machine’s seat and chest pad for optimal comfort and range of motion
- Sit on the machine, positioning your chest against the front pad
- Plant your feet firmly on the floor or foot platforms
- Grasp one handle (Your arms and shoulders should be stretched forward
- Keeping your back straight, exhale as you pull one of the handles to the side of your torso
- Pause at full contraction, and squeeze your back muscles
- Inhale as you slowly return the handle to the starting position
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Single Arm Machine 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

- Sit down on the preacher curl machine. Select your desired weight
- Position your triceps on the preacher pad and grasp the handles with an underhand grip
- Lift the handles and contract your biceps
- Hold the contraction at the top of the position for a second
- Lower the handles back to the starting position with control
- Repeat for the recommended amount of repetitions

Preacher Curls

- Attach a rope attachment to a high pulley and grab with a neutral grip
- Grab attachment, bring the upper arms close to your body and perpendicular to the floor
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended
- The upper arms should always remain stationary next to your torso
- Pause and contract the tricep before flexing at the elbow, lowering the weight back to starting position with control
- Repeat for the designated number of repetitions

Rope Pushdown

D Block

W1/D2 Full Body - Reps 💦

START HERE

Awesome workout! Felt great and energized

The exercises individually were great. It was complicated to navigate different equipment as part of the same superset. Perhaps grouping 2 exercises together would create a better flow since it’s at the gym and others may occupy equipment by the time you get there. Also would have loved seeing some modifications for exercises if one can’t necessarily do one yet.otherwise great workout

Great workout!! Can’t wait to see what’s next

Pete

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