Name: Playbook - Don Saladino - W1/D3 Full Body ⌚️
Uploaded: 2023-12-18T19:30:19.117Z
Duration: 30 min
Description: W1/D3 Full Body ⌚️

Welcome To Day 3 of Express GYM!

Today's Workout
-Warmup
-Walking Lunge
-Single Arm Row
-Incline DB Press
-Leg Curl
-DB Curl
-Rope Pushdown


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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)

- Lie back on an incline bench with a dumbbell in each hand on top of your thighs
- Your palms will be facing each other
- Lift your dumbbells up to your shoulders, and rotate your palms to face away from you
- Exhale and push the dumbbells up with your chest
- When your arms are fully extended, slowly lower them back to starting position, maintaining control the entire time
- Repeat for the designated number of reps

Incline DB Press

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Leg Curls

- 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

- 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

W1/D3 Full Body ⌚️

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