Name: Playbook - Don Saladino - W1/D3 Full Body ⌚️
Uploaded: 2023-12-18T19:30:19.144Z
Duration: 30 min
Description: W1/D3 Full Body ⌚️

Dumbbell hamstring curls are too difficult to set up. Using bowflex adjustable dumbbells. Easier to just do more bridges/variations or standing hamstring curls with a band. I Did enjoy the bridge chest press, bicep curls and warm up

Jordan

Chris Pittner

Welcome to Day 3 of Express DB!

Today's Workout
-Warmup
-Walking Lunge
-DB Single Arm Row
-Glute Bridge Press
-DB Leg Curl
-DB Curl
-DB Tricep Ext

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2 Rounds. 3 Exercises. No Rest Between Rounds.

- 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

- 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)

- Begin standing with your feet about hip-width apart
- Take a large step to the side and lunge towards the floor while bracing your core
- Your other leg should remain straight throughout the movement
- Push through your side foot and heel, extending your leg to return to the standing position
- Repeat on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Lateral Lunge (each side)

Warmup

3 Rounds. 6 Exercises. 60 Seconds Rest Between Rounds.

- Begin standing with your feet shoulder width apart with dumbbells in hand
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Keeps your back straight and core engaged
- Drive through the heel of your lead foot and extend both knees to return to the starting position
- Step forward with your rear foot, repeating the lunge on the opposite leg
- That is one rep (R+L = 1 rep)
- Repeat for the designated number of reps

DB Walking Lunges (each side)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion
- Complete desired reps then repeat on the opposite side

DB Single Arm Row (each side)

- 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 dumbbells over the chest
- Lower the dumbbells until the back of your arms come to a complete rest on the floor
- Press the dumbbells back up to starting position 
- Repeat for the recommended amount of repetitions

Glute Bridge Chest Press

- Choose the appropriate dumbbell and set it on the ground near the end of the flat bench
- Lie face down on the bench and position yourself so that your knees are at the edge of the bench
- Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet
- Your legs should be fully extended and you can wrap your arms around the bench for stability
- Bending at the knees only, slowly curl the dumbbell up towards your glutes
- Raise the dumbbell as far as comfortably possible or just past 90 degrees
- Pause for a moment at full contraction, squeezing your hamstrings and then lower the dumbbell with control back to the starting position
- Repeat for the recommended amount of repetitions

DB Leg Curl

- Stand up straight with a dumbbell in each hand
- Keep your elbows close to your torso and have your palms facing forward
- While keeping the upper arms stationary, exhale and lift the weights while contracting your biceps
- Keep lifting until the dumbbells reach your shoulders
- Hold at this position for a second and squeeze your biceps
- Inhale and slowly lower the weights back to starting position
- Repeat for the designated number of reps

DB Curls

- 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

W1/D3 Full Body ⌚️

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