Name: Playbook - Don Saladino - W1/D5 Upper Body👆👆
Uploaded: 2023-12-18T19:30:19.083Z
Duration: 60 min
Description: W1/D5 Upper Body👆👆

Great burn and definitely feel the pump at the end.

Nick

Eric Tsai

Welcome To Day 5 of Hybrid Athlete DB!

Today's Workout
-Warmup
-Decline Bridge Press
-Single Arm DB Shoulder Press
-Bent DB Row
-DB Reverse Grip Bench Press
-Side Raise
-DB Reverse Fly

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor in front of a bench
- Place your elbows on the bench, then separate your knees about as wide as your hips
- Exhale and fold forward, reaching both hands back toward the traps and lay your torso down
- Hold this position for the recommended amount of time

Elevated Child's Pose

- Hinge over at the waist, with a flat back and chest up (This is the starting position)

- Ts: Glide your shoulder blades back and down and then raise your arms to the side to form a "T"

- Ys: Glide your shoulder blades back and down and then raise your arms over your head to form a "Y"

- Ls: Glide your shoulder blades back and down, lift elbows to the ceiling as they bend to 90 degrees, and rotate hands "row" to the ceiling

- Ws: Bend your elbows to 90 degrees. Glide your shoulder blades back and down and then lift your arms to the side to form a "W"

- Complete the designated amount of reps for each "letter"

Ts, Ys, Ls, Ws

- Begin on your hands and knees in table pose, with a neutral spine
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward
- Release your head toward the floor
- As you inhale, lift your sit bones upward, press your chest forward and allow your belly to sink
- Lift your head, relax your shoulders away from your ears, and gaze straight ahead
- Repeat for the recommended amount of repetitions

Cats & Dogs

Warmup

3 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Lay on the floor with your legs bent, feet flat on the ground
- Push through your heels bringing your hips up into a glute bridge position 
- Press and hold the dumbbells over the chest
- Lower the dumbbells until the back of your arms come to a complete rest on the floor
- Press the dumbbells back up to starting position 
- Repeat for the recommended amount of repetitions

Glute Bridge Chest Press

B Block

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

- Set up for the exercise by grabbing a dumbbell and standing straight up with your feet around shoulder width apart
- Raise the dumbbell to shoulder height and twist so that your palm is facing forward
- Keep your head up and eyes facing forward
- Keeping your elbow slightly in front of the body but still pointed out to the side, press the dumbbell straight up overhead by contracting your shoulder muscles and extending your elbow
- Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position 
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Single Arm DB Shoulder Press (Each Side)

- 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

Bent Over Dumbbell Row

- Start by lying flat on a bench, with a dumbbell in each hand
- Bring the dumbbells to the bottom of your chest, with your palms facing backward
- Exhale, and use your chest to push the dumbbells up until your arms are locked
- Lower the dumbbells to starting position with control
- Repeat for the designated number of reps

Reverse Grip DB Bench 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

- 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

C Block

W1/D5 Upper Body👆👆

START HERE

Great Workout!! Looking forward to doing this program!

Jeff Bagwell

W1/D1 Lower Body👇🦵

Superb. 
The combination of different time under tension, compound movements, and variability in exercises are all new to me and immensely effective.

Christopher

W1/D2 Upper Body👆💪

W1/D3 Arms & Abs💪🪨

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W3/D1 Lower Body👇🦵

W3/D2 Upper Body👆💪

W3/D3 Arms & Abs💪🪨

W3/D4 Lower Body👇👇

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W4/D2 Upper Body👆💪

W4/D3 Arms & Abs💪🪨

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W4/D5 Upper Body👆👆

W5/D1 Lower Body👇🦵

Awesome as always! The timed movements at the end were what I needed

W1/D5 Upper Body👆👆

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