Name: Playbook - Don Saladino - W1/D3 Survivor Circuit 💥
Uploaded: 2023-12-18T19:30:19.223Z
Duration: 30 min
Description: W1/D3 Survivor Circuit 💥

Matt

Alyssa

Made it work with the hotel room DB’s. Great burner & total body workout 🔥 
Definitely earned the pasta and red wine with that one 🍷 🍝

John

Very sweaty.  Still getting weights right.  Great flow.

Todd Stronf

Welcome To Day 3 of Fat Burner DB!
Playbook has a timer feature for these timed workouts. 

Today's Workout
-Alt Reverse Lunge
-Pushup to Reach
-Alt DB Row
-Turkish Get Up (KB, DB, or BW)
-Weighted Glute Bridge
-Lateral Lunge
-Half Kneeling DB Press
-DB Side Raise
-DB Curl
-Chair Dips
-Hollow Holds
-Flutter Kicks

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3 Rounds. 12 Exercises. 2 Minutes Rest Between Rounds.
*Keep moving. Don't rest in between exercises. Get your heart rate up! Feel the burn. Let's go! 🔥🥵

Stand with your hands  on your hips or hanging at your sides. Look directly forward, with your feet shoulder-width apart. This will be your starting position.

Take a step back, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, slowly descend until your knee nearly touches the ground.  Keep your thoracic spine neutral and focus on posture. Drive through the heel of the front leg to return back to starting position.

Repeat for the designated number of reps.

Alternating Reverse Lunge

- Get down on all fours, placing your hands slightly wider than your shoulders
- Straighten your arms and legs forming a straight line with your body from head to heels
- Engage your core (belly button to spine and tighten abdominals) and squeeze the glutes
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground together as one
- Get as close to the floor as possible
- Engage your chest and imagine you're pushing the ground away from you as you press yourself back up
- Raise one arm and rotate, reaching the arm overhead
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Push-Up to Reach

- Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor
- Let the dumbbells hang at arm's length from your shoulders with your palms facing each other
- Without moving your torso, lift one dumbbell to your pocket and slowly lower it to starting position
- Repeat on the other side and continue for the designated number of reps (R+L= 1 rep)

Alternating DB Rows

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position
- Complete desired reps then repeat on the opposite side

Turkish Get-Up

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Weighted Glute Bridge

- Place your feet hip-width apart, and dumbbell at your chest
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side

Dumbbell Lateral Lunge

- On one knee, other leg bent at 90 degrees in front of your body
- Hold dumbbell at shoulder on same side as knee grounded
- Press weight straight overhead

Half Kneeling Dumbbell Shoulder Press

- Stand tall with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells laterally to your sides with a slight bend in the elbows and the hands slightly tilted forward as if pouring water in a glass
- Continue to go up until you arms are parallel to the floor
- Pause at the top of the movement before lowering the dumbbells back down to the starting position
- Repeat for the recommended amount of repetitions

DB Side Raise

- 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

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench/Chair Dips

Hollow Hold 🔥

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter Kicks

12 Movement Survivors Circuit

W1/D3 Survivor Circuit 💥

START HERE

Anna

Good start. Feeling strong.  Really enjoyed the activation drills. 

358cals

Felicity Tully

W1/D1 Full Body - Timed ⏱🔥

Tough! Made me feel less strong but not in a bad way if that makes sense. Haha

Another great workout.  I am not used to 4 sets of 15.  Getting a great burn.  Love the warm up stretch.

W1/D2 Full Body - Reps💦

Good workout. Replaced the chest fly bc of shoulder.

Gabe

Again, tough but great feeling to get through it

W1/D4 Full Body - Timed ⏰🥵

Stephanie

W1/D5 Full Body - Reps 🫠

W2/D1 Full Body - Timed ⏱🔥

W2/D2 Full Body - Reps💦

Love this one. Great workout.💪💪💪

W2/D3 Survivor Circuit 💥

W2/D4 Full Body - Timed ⏰🥵

W2/D5 Full Body - Reps 🫠

W3/D1 Full Body - Timed ⏱🔥

W3/D2 Full Body - Reps💦

W3/D3 Survivor Circuit 💥

W3/D4 Full Body - Timed ⏰🥵

Dean

W3/D5 Full Body - Reps 🫠

Holy crap. 45 sec was tough! Not looking forward to tomorrow's workout. Haha

W1/D3 Survivor Circuit 💥

Community

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