Name: Playbook - Don Saladino - W1/D4 Full Body - Timed ⏰🥵
Uploaded: 2023-12-18T19:30:19.253Z
Duration: 45 min
Description: W1/D4 Full Body - Timed ⏰🥵

Good workout. Replaced the chest fly bc of shoulder.

Gabe

Again, tough but great feeling to get through it

Alyssa

Feels good to finish. Another fun one.  Works for me.

Todd Stronf

Good, chest fly is not a good exercise for my shoulders so I swap it out. 

Everyday has had a type of row - that’s four days in a row

Welcome To Day 4 of Fat Burner DB!
Playbook has a timer feature for these timed workouts. 

Today's Workout
-Warmup
-Walking Lunge
-DB Fly
-Bent DB Row
-DB Rear Delt
-Bicycle
-Side Plank Elbow to Knee

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- 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

- 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

4 Rounds. 6 Exercises. 60 Seconds Rest Between Rounds.
*Keep moving. Don't rest in between exercises. Get your heart rate up! 🔥🥵

- 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

- Lie down on the flat bench with a dumbbell in each hand
- Raise the dumbbells up above your chest (palms facing each other)
- With a slight bend in your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest
- Return the dumbbells back to the starting position as you squeeze your chest muscles and exhale
- Repeat for the recommended amount of repetitions

DB Fly

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up toward your hips, keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB Bent Over Row

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control
- Repeat for the recommended amount of repetitions

DB Reverse Fly

- Lay flat on the floor with your lower back pressed to the ground
- Put your hands beside your head. Be careful however to not strain with the neck
- Now lift your shoulders into the crunch position
- Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor
- Now simultaneously, go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg
- Bring your right elbow close to your left knee by crunching to the side, as you breathe out
- Go back to the initial position as you breathe in
- Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale
- Continue alternating in this manner until all of the recommended repetitions for each side have been completed (R+L= 1 rep)

Bicycle Kicks

- Lay on your side and position yourself on your bottom elbow and side of your foot
- Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core
- While keeping your torso stable, Reach overhead and raise your top leg without bending your knee
- Do not let your hips drop
- Tuck your knee and elbow together 
- Return your arm and leg to starting position with control
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Side Plank Elbow to Knee (Each Side)

B Block

W1/D4 Full Body - Timed ⏰🥵

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.

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Matt

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Stephanie

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W2/D2 Full Body - Reps💦

Love this one. Great workout.💪💪💪

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Dean

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

W1/D4 Full Body - Timed ⏰🥵

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