Name: Playbook - Don Saladino - W1/D2 Upper Body 👆
Uploaded: 2023-12-18T19:30:19.231Z
Duration: 60 min
Description: W1/D2 Upper Body 👆

Welcome To Day 2 of Hybrid Athlete!

Today's Workout
-Warmup
-Bench Press (3-0-1-0)
-Single Arm Incline DB Press
-Machine Single Arm Row
-Lat Pulldown
-Face Pull

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Use a secure overhead bar
- Use a step or bench so you can easily reach the bar with your arms (You don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you)
- Move your feet off the step or bench so you’re hanging on to the bar
- Keep your arms straight
- Don’t bend your arms and stay relaxed while your hang for the recommended time

Hangs

- grab KB by Horn
- press weight overhead
- bottom up helps work on stability

KB Bottom-Up Press (Each Side)

- 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.

- Lay down on the flat bench
- Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked
- As you breathe in, lower the bar slowly until you feel the bar on your mid chest
- Explosively press the bar back up to the starting position as you breathe out, using your chest muscles
- Hold for a second and then start coming down slowly again
- Repeat for the recommended amount of repetitions

Bench Press ~ Tempo 3-0-1-0

B Block

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

- Lie back on an incline bench with a dumbbell in one hand on top of your thighs
- Your palm will be facing in
- Lift your dumbbells up above the shoulder, and rotate your palms to face away from you
- When your arm is fully extended, slowly lower the dumbbell 
- Exhale and push the dumbbell up with your chest, maintaining control the entire time
- Repeat for the designated number of reps then repeat recommended reps with the opposite arm

Single Arm Incline Press (Each Side)

C Block

3 Rounds. 3 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)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause at full contraction, then lower the weight back to starting position with control
- Repeat for the designated number of reps

Wide Grip Lat Pulldown

- Set up a cable pulley machine so the pulley system is positioned at face height
- Reach up and grasp the rope attachment with both hands
- Step back until your arms are fully extended
- Pull the rope attachment straight toward your ears
- Keep your palms facing in and down as your elbows flare outward toward the sides, engaging the rear delts
- Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend
- You want to maintain good posture throughout the exercise
- Repeat for the recommended number of repetitions

Face Pulls

D Block

W1/D2 Upper Body 👆

START HERE

Are there modification exercises? Gym is missing some required equipment.

Ashley

Great!! Definitely gotta be careful with how much weight I add. Struggled to get to the last 10 set

Alexandra

Teague

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Great!!! Had to switch some due to my gym but love it!

W1/D2 Upper Body 👆

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