Name: Playbook - Don Saladino - W1/D2 Upper Body👆💪
Uploaded: 2023-12-18T19:30:19.246Z
Duration: 60 min
Description: W1/D2 Upper Body👆💪

Superb. 
The combination of different time under tension, compound movements, and variability in exercises are all new to me and immensely effective.

Christopher

Jeff Bagwell

Welcome To Day 2 of Hybrid Athlete DB!

Today's Workout
-Warmup
-DB Bench Press (3-0-1-0)
-Single arm Glute Bridge Press
-Single Arm DB Row
-DB Pullover
-Rear Delt Rows

3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor in front of a bench
- Place your elbows on the bench, then separate your knees about as wide as your hips
- Exhale and fold forward, reaching both hands back toward the traps and lay your torso down
- Hold this position for the recommended amount of time

Elevated Child's Pose

- 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

10 Rounds. 1 Exercise. 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.

- Start by lying flat on a bench, with a dumbbell in each hand
- Bring the dumbbells to the sides of your chest, with your palms facing forward
- Exhale, and use your chest to push the dumbbells up until your arms are locked
- Lower the dumbbells to starting position with control
- Repeat for the designated number of reps

DB Bench Press ~ Tempo 3-0-1-0

B Block

3 Rounds. 1 Exercise. 60 Seconds Rest Between Rounds.

- Lay on the floor with your legs bent, feet flat on the ground
- Push through your heels bringing your hips up into a glute bridge position 
- Press and hold the dumbbell over the chest
- Lower the dumbbell until the back of your arm comes to a complete rest on the floor
- Press the dumbbell back up to starting position 
- Repeat for the recommended number of repetitions, then repeat on the opposite side

Decline Single Arm Bridge Press (each side)

C Block

3 Rounds. 3 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)

- Lie flat, hold the dumbbell straight overhead
- Inhale and lower the weight slowly behind your head engaging your core
- Then bring the dumbbell back with the same motion to the starting position
- Complete the designated number of reps

DB Pullover

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control
- Repeat for the recommended amount of repetitions

DB Reverse Fly

D Block

W1/D2 Upper Body👆💪

START HERE

Nick

Great Workout!! Looking forward to doing this program!

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Eric Tsai

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Great burn and definitely feel the pump at the end.

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Awesome as always! The timed movements at the end were what I needed

W1/D2 Upper Body👆💪

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