Name: Playbook - Don Saladino - W1/D2 Full Body 🤸
Uploaded: 2023-12-18T19:30:19.233Z
Duration: 60 min
Description: W1/D2 Full Body 🤸

Welcome To Day 2 of Back To Basics DB!

Today's Workout
-Warmup
-Kickstand RDL
-Single Arm Standing DB Press
-Single Arm DB Row
-DB Fly
-Hammer Curl
-Kickbacks

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Hinge over at the waist, with a flat back and chest up (This is the starting position)

- Ts: Glide your shoulder blades back and down and then raise your arms to the side to form a "T"

- Ys: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"

- Ls: Glide your shoulder blades back and down, lift elbows to the ceiling as they bend to 90 degrees, and rotate hands "row" to the ceiling

- Ws: Bend your elbows to 90 degrees. Glide your shoulder blades back and down and then lift your arms to the side to form a "W"

- Complete the designated amount of reps for each "letter"

Ts, Ys, Ls, Ws

- Begin on your hands and knees in table pose, with a neutral spine
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
- Release your head toward the floor
- As you inhale, lift your sit bones upward, press your chest forward and allow your belly to sink
- Lift your head, relax your shoulders away from your ears, and gaze straight ahead
- Repeat for the recommended amount of repetitions

Cats & Dogs

Warmup

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

- 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)

- Set up for the exercise by grabbing a dumbbell and standing straight up with your feet around shoulder width apart
- Raise the dumbbell to shoulder height and twist so that your palm is facing forward
- Keep your head up and eyes facing forward
- Keeping your elbow slightly in front of the body but still pointed out to the side, press the dumbbell 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 
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Single Arm DB Shoulder Press (Each Side)

B Block

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion
- Complete desired reps then repeat on the opposite side

DB Single Arm Row (Each Side)

- Lie down on the flat bench with a dumbbell in each hand
- Raise the dumbbells up above your chest (palms facing each other)
- With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest
- Return the dumbbells back to the starting position as you squeeze your chest muscles and exhale
- Repeat for the recommended amount of repetitions

DB Fly

C Block

- Stand up with your torso upright and a dumbbell in each hand being held at arm's length
- The elbows should be close to the torso
- The palms of the hands should be turned inward, facing the mid-line of your body
- While holding the upper arm stationary, curl the dumbbells while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- Hold the contracted position for a second as you squeeze the biceps
- Slowly begin to bring the dumbbells back to starting position as your breathe in
- Repeat for the recommended amount of repetitions

DB Hammer Curls

- Start with a dumbbell in each hand and your palms facing your torso
- Keep your back straight with a slight bend in the knees and bend forward at the waist
- While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position
- Repeat of the designated number of reps

DB Kickbacks

D Block

W1/D2 Full Body 🤸

START HERE

Firecracker

Great first workout!  Simple and not unnecessarily complex.  A good challenge.

This really helped me get back into the workout mentality. Thank you!

W1/D1 Full Body 🏋️‍♂️

W1/D3 Mobility Day 🧘

I’m starting to feel better on the inside. Thank you!

W1/D4 Full Body 🏃

I finished strong and felt prepared! It’s stacking up and I love it. Thank you!

W1/D5 Full Body 🙌

W2/D1 Full Body 🏋️‍♂️

W2/D2 Full Body 🤸

W2/D3 Mobility Day 🧘

W2/D4 Full Body 🏃

W2/D5 Full Body 🙌

W3/D1 Full Body 🏋️‍♂️

Not my greatest on certain sets but glad I finished it. Thank you!

W3/D2 Full Body 🤸

W3/D3 Mobility Day 🧘

Didn’t feel like doing it today but feel much better now that I have. Thank you!

W1/D2 Full Body 🤸

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