Name: Playbook - Don Saladino - W1/D3 Arms & Abs💪🪨
Uploaded: 2023-12-18T19:30:19.147Z
Duration: 60 min
Description: W1/D3 Arms & Abs💪🪨

Welcome To Day 3 of Hybrid Athlete DB!

Today's Workout
-Warmup
-DB Tricep Ext
-Hammer Curls
-Kickbacks
-Concentration Curls
-Lying Leg Raise
-Shoulder Taps
-Side Plank

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3 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 with your feet hip-width apart 
- You will jump from side to side as far as you can while maintaining your balance
- Raise one leg and lower down to a single leg quarter squat (This will allow you to engage your hamstrings to launch yourself)
- From this position, your aim is to propel yourself to the opposite foot in an upwards-sidewards arching motion
- Land softly and maintain your balance before bounding back to starting position
- Alternating back and forth for time or reps
(R+L= 1 rep)

Lateral Bounds (Each Side)

- Squeeze your glutes and core tight
- Come down bending at the elbows
- Explode up engaging your chest 
- Land softly

Plyo Push-Up (Each Side)

Warmup

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

- Lie on a flat bench with a dumbbell in each hand
- Extend your arms in front of you and keep your palms facing in
- Keeping your upper arms stationary, inhale and lower the dumbbells until they are near your ears
- Then use your triceps to lift the weights up back to starting position
- Repeat for the designated number of reps

Lying DB Tricep Extensions

- 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

B Block

- 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

- Select the desired weight from the rack, and either stranding or seated
- Hinge forward and position your elbow near the base of your knee
- Place your free hand on the other knee to stabilize yourself
- Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder
- Once the bicep is fully shortened, slowly lower the weight back to the starting position
- Repeat for the desired number of repetitions then repeat on the opposite side

Concentration Curls (each side)

C Block

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

- Lay flat on your back
- Place your hands either under your glutes with your palms down or by the sides
- As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they are perpendicular with the floor
- Exhale as you perform this portion of the movement and hold the contraction at the top for a second
- Now, as you inhale, slowly lower your legs back down to the starting position
- Repeat for the recommended amount of time or repetitions

Lying Leg Raises

- Start in a high plank position, with your wrists under your shoulders and your feet wide
- Tighten your core, engage your glutes, and keep your spine, head and neck aligned
- Touch your left shoulder with your right hand and return to plank position
- Touch your right shoulder with your left hand and continue alternating sides until the set is complete

Plank Shoulder Touches

- Lay on your side and position yourself on your bottom elbow and side of your foot
- Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core
- Hold this position for the recommended amount of time then repeat on the opposite side

Side Plank (Each Side)

D Block

W1/D3 Arms & Abs💪🪨

START HERE

Nick

Great Workout!! Looking forward to doing this program!

Jeff Bagwell

W1/D1 Lower Body👇🦵

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

Christopher

W1/D2 Upper Body👆💪

Eric Tsai

W1/D4 Lower Body👇👇

Great burn and definitely feel the pump at the end.

W1/D5 Upper Body👆👆

W2/D1 Lower Body👇🦵

W2/D2 Upper Body👆💪

W2/D3 Arms & Abs💪🪨

W2/D4 Lower Body👇👇

W2/D5 Upper Body👆👆

W3/D1 Lower Body👇🦵

W3/D2 Upper Body👆💪

W3/D3 Arms & Abs💪🪨

W3/D4 Lower Body👇👇

W3/D5 Upper Body👆👆

W4/D1 Lower Body👇🦵

W4/D2 Upper Body👆💪

W4/D3 Arms & Abs💪🪨

W4/D4 Lower Body👇👇

W4/D5 Upper Body👆👆

W5/D1 Lower Body👇🦵

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

W1/D3 Arms & Abs💪🪨

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