Name: Playbook - Don Saladino - W1/D3 Flow & Cardio 🙆 🧘
Uploaded: 2023-12-18T19:30:19.144Z
Duration: 45 min
Description: W1/D3 Flow & Cardio 🙆 🧘

James Bonds

Felt great! A lot of snap, crackle and popping I didn’t expect 😬

Isadora

Welcome To Day 3 of Pure Strength!

Today's Workout
-Reach Backs
-Floor Slide
-Scap Pushups
-Childs Pose
-Hip 90/90 with KB
-Couch Stretch
-Dynamic Ham
-Lunge to Reach
-Incline Walk 30-45 Min

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3 Rounds. 8 Exercises. 60 Seconds Between Rounds.

- Start by getting getting on all fours, rest back on your heals
- Place one forearm on the floor
- Fold your opposite arm behind your back, placing the back of your hand on the middle of your back
- Rotate your torso reaching your elbow up to the ceiling with staying on your heals
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Reach Backs (Each Side)

- Start by lying flat on your back, ensuring that you maintain a neutral spine
- Place your hands on the floor next to your head with your palms facing up and your elbows bent at approximately 90 degrees
- Draw your shoulder blades down and back
- Inhale
- Exhale and slowly slide your forearms along the floor until your arms are extended straight overhead, ensuring that your hands and wrists remain on the floor at all times
- You should feel your shoulder blades squeezing together to remain down and back throughout the entire movement
- Inhale and slowly slide your forearms along the floor to return to the starting position
- Repeat for the specified number of repetitions or time

Floor Slide

- Get into a high plank position, forming a straight body position from your head to your heels
- While maintaining your alignment, keep your arms straight and retract your shoulder blades by pulling them back and together
- Pause at this point in the movement
- Keep your arms straight and protract your shoulder blades by pushing them away from each other
- Pause again
- Repeat for the recommended amount of repetitions

Scap Push-Up

- 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

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Place the kettlebell horn into the hip crease and gently rock the kettlebell 
- Repeat for the recommended amount of time, then repeat on the opposite side

Hip 90/90 w/ KB (Each Side)

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

- Lying on your back with one leg extended straight up
- Gently pull the leg in toward your body, bending and extending the leg
- Complete desired reps then repeat on the opposite side

Dynamic Hamstring (Each Side)

- Step into a lunge, placing your hands on the floor inside your front foot
- Reach up with your inside hand turning your torso toward your thigh 
- Replace this hand abs Reach up with the opposite hand turning your torso away from your front leg
- Repeat on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Lunge to Reach (Each Side)

Bodyweight Mobility Flow

30-45 Minutes of Steady State Cardio 
*Helps remove waste from the body, speed up the fat burning process, & aid in recovery.

- Begin by stepping on a treadmill
- Set incline between 3 and 5, or an angle that is noticeably steep
- Set the pace at around 3-4 miles per hour, fast enough that you are at a brisk walk, but not so fast you need to run
- Complete the designated amount of time

Incline Walk (30-45 Min)

Steady State Cardio

W1/D3  Flow & Cardio 🙆 🧘

Really good intro explaining what the program is about

Alex

START HERE

Not great, but I’m coming back from Covid so considering…

By the way, I’m 65 200# and cannot do even one pull up. Any suggestions on how to get there without feeling completely defeated?

Thanks!

David T

Peter Jagd Bendtsen

Dean

W1/D1 Back 🎒

Joshua

W1/D2 Chest & Shoulders 🗃️ 💪

Crystal Cain

Sara

My legs are shaking and it feels amazing!

Shani

W1/D4 Legs 🦵

Andy

Truth be told, the warm-ups are workouts in their own right! Hurting and Loving it! 💪

W1/D3 Flow & Cardio 🙆 🧘

Community

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