Name: Playbook - Don Saladino - W1/D4 Full Body - Timed ⏰ 🥵
Uploaded: 2023-12-18T19:30:19.251Z
Duration: 45 min
Description: W1/D4 Full Body - Timed ⏰ 🥵

Jarrad

Welcome To Day 4 of Fat Burner!

Today's Workout
-Warmup
-Walking Lunge
-Cable Fly
-Inverted Row
-Cable Rear Delt
-Cable Crunch
-Side Plank Elbow to Knee

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Lie face up on the ground with the kettlebell next to your right shoulder
- Roll onto your side to grab it with both hands
- Roll onto your back again and press the kettlebell up, keeping your arm vertical
- Place your left arm on the ground and extend it above your head with your bicep next to your ear
- Bend your right leg and place your foot flat on the floor
- Push through your foot and rotate your hips to roll carefully onto your left side, while keeping the weight overhead
- Keep your arm as straight as possible to feel the stretch in your lat and thoracic spine
- Hold for the recommended amount of time, then repeat on the opposite side

KB Arm Bar Rotations (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

- 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

- Grab each handle attachment with a palms forward grip, step forward into your preferred stance
- Extend your arms by your side with a slight bend on your elbows (You will keep this bend constant through the whole movement)
- Now start bringing the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the center of the movement
- Squeeze your chest as you perform this motion and breathe out during this movement
- Pause at full contraction of your chest before inhaling as you slowly reverse the motion and return the handles to the starting position
- Repeat for the recommended amount of repetitions

Cable Fly

- Set the bar in the rack around waist height (The lower the bar, the more difficult the movement becomes)
- Position yourself under the bar lying face up
- Lie on the floor underneath the bar (which should be set just above where you can reach from the ground)
- Grab the bar with an overhand grip, slightly wider than shoulder-width
- Contract your abs and glutes, and keep your body a completely straight line (like you’re doing a plank)
- Pull yourself up to the bar until your chest touches the bar
- Lower yourself back down with proper form
- Repeat for the recommended amount of repetitions

Inverted Row

- Keep your arms extended and focus on the back of your shoulders

Cable Reverse Flies

- Kneel below a high pulley that contains a rope attachment and grasp the attachment
- Lower the rope until your hands are placed next to your face
- Flex your hips slightly and allow the weight to hyperextend the lower back
- Flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs
- Exhale as you perform this portion of the movement and hold the contraction for a second
- Inhale and slowly return to the starting position
- Repeat for the designated number of reps

Cable Crunches

- 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

Awesome workout! Felt great and energized

The exercises individually were great. It was complicated to navigate different equipment as part of the same superset. Perhaps grouping 2 exercises together would create a better flow since it’s at the gym and others may occupy equipment by the time you get there. Also would have loved seeing some modifications for exercises if one can’t necessarily do one yet.otherwise great workout

Colette

Great workout!! Can’t wait to see what’s next

Pete

W1/D1 Full Body - Timed ⏱🔥

This workout was fire! My arms are burning 😂

Jonathan

J Peterson

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W1/D4 Full Body - Timed ⏰ 🥵

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