Name: Playbook - Don Saladino - W1/D2 PULL
Uploaded: 2023-01-01T14:04:15.301Z
Duration: 45 min
Description: W1/D2 PULL

Jesse

Brittany Hole

Well crafted, love the chest-supported rows.

Alec

Even the warm up was tough! Awesome workout!

Haley Kadish

Paul D'Ambrosio

Victor

Duke

Tate Smith

Mark

Ryan

Awesome 👌🏻 horrible but awesome 🤣

Claire

Absolute killer. Couldn't feel my arms afterwards. Loving these workouts .

David

Christina

Mace

Katelyn

Feel so amazing after being away due to being ill

People weren’t kidding. The 50 pull ups is something else!

Awesome… feeling stronger with every workout…getting there and thank you

Jarrad

Hardest exercise without a doubt was 50 fucking pull-ups. My arms were non functioning after that 7 minutes of hell 👊

Jaybird19

Feels so good. I can feel the burn and it feels good

Would it be possible to link the pull up pyramid?

Daniel

The pull ups was impossible for me to do. I barely managed to do 1. An alternative would be great. The rest I could do it without a problem.

Ovidiu

Starting my 2nd program with Don and loving it. Let’s FN GO!

Verlon

Martin Brennan

Enjoyed the workout. Feels so good and I have so much fun

Sydney Meissner

Back in a real, actual gym!! Going low and slow after six weeks off with shingles. 
I’ll just keep at it until I get my power back.

Tammy

Seems like there is a pattern of these workouts being much harder than I anticipated.

Matthew Lawless

Pulls-up’s instructions are not very clear

Bira

Dominic

Today is PULL DAY! This workout consists of a warmup, and five pulling exercises.
Stay connected with me: @donsaladino #suitupwithdon

3 exercises. 3 rounds. 60 seconds rest between rounds.

Hold a dumbbell in one hand, and stand on the opposite foot. This is your starting position. 

Keeping the knee slightly bent, bend at the hip and extend your free leg behind you for balance. Continue lowering the weight until you are parallel to the ground, and then return to starting position. 

Repeat for the designated number of reps.

Single Leg Romanian deadlift

Stand on one foot with your non supporting leg lifted behind you, and your hips square to the foor. This is your starting position.

Rotate your non supporting hip by lifting it up, so your hips are now facing the side. If you need support you can lean on a box in front of you for balance. 

Continue this for the designated number of reps, switch sides, and repeat.

Standing Hip Windshield Wiper

Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.

Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Continue as far as you are able, pause, and then return to the starting position.

Repeat for the designated number of reps.

External Rotation with Band

Warm Up

Take a neutral grip on parallel pull-up bars, meaning palms facing toward each other. This is the starting position.

Modify to banded pull-ups or rows, if necessary. 

Note how many sets it takes you to complete 50 reps.

Neutral Grip Pullup

Two exercises. Four rounds. 60 seconds rest between rounds.

Hold two dumbbells, and using a neutral grip, lean into an incline bench.  Begin with your arms straight. This is your starting position. 

Retract your shoulder blades and flex your elbows to row the dumbbells to your sides. Pause at the top of this motion, and slowly lower to your starting position.

Repeat for the designated number of reps.

Chest supported row

Stand with a dumbbell in each hand, palms facing in, and hinging at the waist so your torso is almost parallel to the ground. This is your starting position. 

Separate the weights by lengthening your arms out sideways while exhaling. Squeeze your shoulder blades together. Once your arms are extended on each side and parallel to the floor, slowly lower the weights back to starting position. 

Repeat for the designated number of reps.

Reverse fly

Pull Circuit I

Sit at a low-pulley cable station with a V-handle attachment. Place the feet securely on the platform and grab the handle with both hands using an overhand grip. Using your legs (not your back), sit back with arms fully extended supporting the weight. This is your starting position. 

 Keeping your torso stationary, drive your elbows past your sides and pull the cable attachment towards the waist. Slowly release the tension returning to the starting position.

Repeat for the designated number of reps.

Repeat for the designated number of reps.

Seated Cable Row

Seat yourself on an incline bench with a dumbbell in each hand. You should be pressed firmly against the back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.

Keeping the upper arm stationary, flex your elbow until the weights reach your torso. Slowly lower the weights to starting position.

Repeat for the designated number of reps.

W1/D2 PULL

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