Name: Playbook - Don Saladino - W1/D2 Full Body ⏱️
Uploaded: 2023-12-18T19:30:19.137Z
Duration: 30 min
Description: W1/D2 Full Body ⏱️

Welcome To Day 2 of Express GYM!

Today's Workout
-Warmup
-Hack Squat
-RDL
-Alt DB Shoulder Press
-Reverse Grip Pulldown
-Pushup to Reach

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2 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)

- Start by getting getting on all fours, rest back on your heals
- Place one forearm on the floor
- Fold your opposite arm behind your back, placing the back of your hand on the middle of your back
- Rotate your torso reaching your elbow up to the ceiling with staying on your heals
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Reach Backs (each side)

- Lay on the floor with your feet flat and knees bent. Raise your hips off the ground
- Raise one leg off of the ground extending your leg up, with a slight bend in the knee
- Drive through the heel, extending your hips upward 
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, returning to your starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Single Leg Glute Bridge (each side)

Warmup

3 Rounds. 5 Exercises. 60 Seconds Rest Between Rounds.

- Stand in a hack squat machine with feet shoulder-width apart and positioned on the platform, shoulders and hips resting against the back rest, and hands holding onto the handle bars
- Inhale, bend knees to lower until thighs are parallel or just below parallel with the platform, keeping shoulders and hips pressed against the back rest
- On an exhale, press through feet to straighten legs and return to standing

Machine Hack Squat

- 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

- 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 (each side)

- Grab the pull-down bar with the palms facing your torso (a supinated grip)
- Make sure that the hands are placed closer than the shoulder width
- Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out
- As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back
- Pause at full contraction, then lower the weight back to starting position with control
- Repeat for the designated number of reps

Reverse Grip Lat Pulldown

- Get down on all fours, placing your hands slightly wider than your shoulders
- Straighten your arms and legs forming a straight line with your body from head to heels
- Engage your core (belly button to spine and tighten abdominals) and squeeze the glutes
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground together as one
- Get as close to the floor as possible
- Engage your chest and imagine you're pushing the ground away from you as you press yourself back up
- Raise one arm and rotate, reaching the arm overhead
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

W1/D2 Full Body ⏱️

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