Name: Playbook - Don Saladino - W1/D3 Mobility Day 🧘
Uploaded: 2023-12-18T19:30:19.251Z
Duration: 60 min
Description: W1/D3 Mobility Day 🧘

Welcome To Day 3 of Back To Basics DB!

Today's Workout
-Warmup
-Lateral Bound
-Bear Crawl
-Farmer Carry
-Incline Walk

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3 Rounds. 4 Exercises. 60 Seconds Rest Between Rounds.

-Stand with feet slight apart
-Bend to touch your toes (bend knees slightly if needed)
-Stand back up

Toe Touches

- Stand on one leg, bend the opposite knee and bring your heel toward your glutes
- Hold your foot or ankle while reaching overhead with the opposite arm
- As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip
- Release the stretch, step forward and repeat on the opposite side (R+L= 1 rep)

Quad Stretch Reach (each side)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes and hamstrings 
- Step backward repeating on the opposite side
- Alternating back and forth, walking backward
(R+L= 1 rep)

Inverted Hamstring Walks (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)

Warmup

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

- 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)

- 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 Crawls (each side)

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Farmer Carry

B Block

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

Hike, Run, Bike, Rower, Swim. 

Any activity that keeps your heart rate between 120-150 bpm for the desired time!! If you do not have access to a heart rate monitor, a good rule of thumb is 120-150 bpm means you should be winded but able to carry on a conversation.

Steady State Cardio

C Block - Steady State Cardio

W1/D3 Mobility Day 🧘

START HERE

Firecracker

Great first workout!  Simple and not unnecessarily complex.  A good challenge.

This really helped me get back into the workout mentality. Thank you!

W1/D1 Full Body 🏋️‍♂️

W1/D2 Full Body 🤸

I’m starting to feel better on the inside. Thank you!

W1/D4 Full Body 🏃

I finished strong and felt prepared! It’s stacking up and I love it. Thank you!

W1/D5 Full Body 🙌

W2/D1 Full Body 🏋️‍♂️

W2/D2 Full Body 🤸

W2/D3 Mobility Day 🧘

W2/D4 Full Body 🏃

W2/D5 Full Body 🙌

W3/D1 Full Body 🏋️‍♂️

Not my greatest on certain sets but glad I finished it. Thank you!

W3/D2 Full Body 🤸

W3/D3 Mobility Day 🧘

Didn’t feel like doing it today but feel much better now that I have. Thank you!

W3/D4 Full Body 🏃

Seeing efficiency in my effort. Thank you!

W1/D3 Mobility Day 🧘

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