Name: Playbook - Don Saladino - W1/D4 Full Body 🏃
Uploaded: 2023-12-18T19:30:19.322Z
Duration: 60 min
Description: W1/D4 Full Body 🏃

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

Firecracker

Welcome To Day 4 of Back To Basics DB!

Today's Workout
-Warmup
-Goblet Squat
-Pushup
-DB Pronated Row
-Side Raise
-Side Plank
-Pick Your Poison

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor
- Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips
- Exhale and fold forward, walking your hands out toward the front of you and lay your torso down between your thighs
- Hold this position for the recommended amount of time

Child's Pose

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (each side)

- Lying on your back with one leg extended straight up
- Gently pull the leg in toward your body, bending and extending the leg
- Complete desired reps then repeat on the opposite side

Dynamic Hamstring (each side)

Warmup

3 Rounds. 5 Exercises. 60 Seconds Rest Between Rounds.

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under the top edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position
- Repeat for the recommended amount of repetitions

Goblet Squats

- Begin in push-up position with hands on the floor, placed slightly wider than shoulder width apart and your feet together
- Keeping your back flat, slowly lower your body toward the ground
- In one powerful motion, push-up and away from the floor
- Repeat for the number of reps suggested

Push-Ups

- Assume a standing position while holding a dumbbell in each hand with a neutral grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and rotate the dumbbells into a pronated grip (palms facing back)
- Begin the movement by driving the elbows up while retracting the shoulder blades
- Once you have reached the top position, contract the back muscles to increase muscle engagement
- Lower the dumbbells to starting position with control
- Repeat for the recommended amount of repetitions

DB Pronated Rows

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Raise

- Keep your hand underneath your shoulder, and feet stacked on top of each other or staggered
- Bring your arm straight up and keep your hips up

Side Plank (each side)

B Block

What is Pick Your Poison Cardio? 
This means you can choose your own cardio modality! I use this type of programming so you can select what you not only have access to, but what you enjoy as well. Examples include: Outdoor Run, Treadmill, Outdoor Bike, Air Bike, Elliptical, Step Mill, Climber, Rower, Kettlebell Swings, Sled Pushes, Swim, Jump Rope

Choose your own cardio modality! I use this type of programming so you can select what you not only have access to, but what you enjoy as well. Examples include: Outdoor Run, Treadmill, Outdoor Bike, Air Bike, Elliptical, Step Mill, Climber, Rower, Kettlebell Swings, Sled Pushes, Swim, Jump Rope

Pick Your Poison Cardio

C Block - Pick Your Poison Cardio

W1/D4 Full Body 🏃

START HERE

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 🤸

W1/D3 Mobility Day 🧘

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!

W1/D4 Full Body 🏃

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