Name: Playbook - Don Saladino - W1/D4 Full Body 🏃
Uploaded: 2023-12-18T19:30:19.233Z
Duration: 60 min
Description: W1/D4 Full Body 🏃

Welcome To Day 4 of Back To Basics!

Today's Workout
-Warmup
-Leg Press
-Pushup
-Reverse Grip Lat Pulldown
-Side Raise
-Side Plank
-Pick Your Poison

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Use a secure overhead bar
- Use a step or bench so you can easily reach the bar with your arms (You don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you)
- Move your feet off the step or bench so you’re hanging on to the bar
- Keep your arms straight
- Don’t bend your arms and stay relaxed while your hang for the recommended time

Hangs

- 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.

- 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-Up

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Grab the pull-down bar with the palms facing your torso (a supinated grip)
- Make sure that the hands are placed closer than the shoulder width
- Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out
- As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back
- Pause at full contraction, then lower the weight back to starting position with control
- Repeat for the designated number of reps

Reverse Grip Lat Pulldown

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

DB 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

C Block - Pick Your Poison Cardio

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