Name: Playbook - Don Saladino - W1/D3 Arms & Abs 💪🪨
Uploaded: 2023-12-18T19:30:19.151Z
Duration: 60 min
Description: W1/D3 Arms & Abs 💪🪨

Welcome To Day 3 of Hybrid Athlete!

Today's Workout
-Warmup
-KB Tricep Ext 
-KB Hammer Curls
-Rope Pushdowns
-Preacher Curls
-Hanging Knee Raise
-Cable Crunch
-Copenhagen 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)

- Assume an athletic stance and hold the med ball at waist level in front of you
- Rise up onto your toes as you bring the med ball overhead
- Explosively contract your abdominals and drive your chest down to slam the ball onto the ground with as much force as possible
- Retrieve the ball as it bounces up and go into your next rep
- Your feet should remain in a good athletic stance throughout the exercise

Med Ball Slams

Warmup

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

- Sit upright holding a kettlebell overhead
- Inhale and slowly lower the kettlebell behind your head by flexing at the elbows
- Exhale and extend your arms upwards to raise the kettlebell overhead
- Continue until your arms are fully extended overhead, making sure you do not allow your upper arm to move
- Repeat for the recommended amount of repetitions

KB Overhead Tricep Extensions

Stand up with your torso upright and kettlebells in each hand. The elbows should be close to the torso. Holding the kettlebell by the horns for a hammer curl. This will be your starting position.

While holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the bell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. After the brief pause, inhale and slowly begin to lower the bells back down to the starting position.

Complete the designated amount of repetitions.

KB Hammer Curl

B Block

- Attach a rope attachment to a high pulley and grab with a neutral grip
- Grab attachment, bring the upper arms close to your body and perpendicular to the floor
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs
- At the end of the movement the arms are fully extended
- The upper arms should always remain stationary next to your torso
- Pause and contract the tricep before flexing at the elbow, lowering the weight back to starting position with control
- Repeat for the designated number of repetitions

Rope Pushdown

- Sit down on the preacher curl machine. Select your desired weight
- Position your triceps on the preacher pad and grasp the handles with an underhand grip
- Lift the handles and contract your biceps
- Hold the contraction at the top of the position for a second
- Lower the handles back to the starting position with control
- Repeat for the recommended amount of repetitions

Preacher Curls

C Block

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

- Hang from the bar with an overhand grip (keep arms fully extended)
- Brace your core and slowly pull your knees up keeping your legs together
- Don't swing to initiate leg movement
- You want your hip flexors and core to do the work, not momentum
- Pause for a second, slowly lower your legs back down to their starting position with as much control as you can maintain
- Repeat for the recommended amount of repetitions

Hanging Knee Raises

- Kneel below a high pulley that contains a rope attachment and grasp the attachment
- Lower the rope until your hands are placed next to your face
- Flex your hips slightly and allow the weight to hyperextend the lower back
- Flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs
- Exhale as you perform this portion of the movement and hold the contraction for a second
- Inhale and slowly return to the starting position
- Repeat for the designated number of reps

Cable Crunches

- Start in the side plank position with you top leg elevated on a bench
- Bring your bottom leg to sprinter pose, 90 degree angle
- HOLD
- Hold for the designated time
- Switch sides and repeat

Copenhagen Plank (Each Side)

D Block

W1/D3 Arms & Abs 💪🪨

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

W1/D1 Lower Body 👇

W1/D2 Upper Body 👆

W1/D4 Lower Body 👇👇

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 👇

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

W1/D3 Arms & Abs 💪🪨

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