Name: Playbook - Don Saladino - W2/D1 Full Body (Glutes & Hamstrings) 🍑
Uploaded: 2023-12-08T15:31:39.742Z
Duration: 45 min
Description: W2/D1 Full Body (Glutes & Hamstrings) 🍑

Lucie

It was good!  In to week 2. Hope to keep it going!

Today's Workout Includes:
- Warm-Up

- Weighted Glute Bridge
- RDL
- Reverse Hyper

- Goblet Squat
- Glute Bridge Chest Press
- Glute Bridge Pullover

- Front Raise 
- Reverse Fly
- Glute Bridge Hold

- 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
- Complete desired reps then repeat on the opposite side

10 reps each leg

Inverted hamstring

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (Opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side 

10 reps each side

Hip Airplane

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

3 reps each side

Thoracic bridge

Warm-Up

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Weighted Glute Bridge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

- Begin in a prone position with your legs off the box/bench/table/desk
- Keeping your back in a neutral position
- Raise both legs upward until they are in-line with the rest of your body
- Lower your legs with control

Bodyweight Reverse Hyperextensions

Circuit I

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up, squeezing your glutes 
- Press and hold the dumbbells over the chest
- Lower one dumbbell until the back of your arm comes to a complete rest on the floor
- Press the dumbbell back up to starting position and repeat with the opposite arm
- Alternating back and forth for time or reps

Dumbbell Glute Bridge Alt Floor Press

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up, squeezing your glutes 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Glute Bridge Pullover

Circuit II

- Raise the dumbbells forward and up until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB Bent Over Reverse Fly

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold this position for desired time

Glute Bridge ISO Hold

Circuit III

W2/D1 Full Body (Glutes & Hamstrings) 🍑

Wow… just wow. I was literally sweating (in a good way) with this just one day. Can’t wait for other days and get back to my routine again 💪🏽

Ayesha Hamid

Meagan

Love it. Simple to use and I feel like I got a great work out. Looking forward to the next one .

Anna howard

W1/D1  Full Body (Glutes & Hamstrings) 🍑

Wow was this intense and yet awesome too! Had to improvise a bit for the Copenhagen plank but regardless it really made me work!

Marie Breuer

W1/D2 Full Body (Abs & Core)🤍🤍

Alexandra

W1/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Christina

W1/D4 Full Body (Abs & Core) 🖤🖤

Leslie

W1/D5 Full Body Strength for Resiliency ☠️💦

Need an alternative for Copenhagen planks!!

Amanda

Going great! I could be Blake lively’s double when I’m done !

W2/D2 Full Body (Abs & Core)🤍🤍

Love how this can align with your current fitness level. 💕

Stephanie

W2/D3  Intervals for Increased Metabolism ⏱🏃🏻‍♀️

I just am not a fan of bear crawls. Also, my knees hurt today, so the lunges were taxing, and there's no way to sub the exercise. I also can't do handstands yet.

Debbie

Brittany

W2/D4 Full Body (Abs & Core) 🖤🖤

W2/D5 Full Body Strength for Resiliency ☠️💦

W3/D1 Full Body (Glutes & Hamstrings) 🍑

Fantastic…loving the burn 🔥🔥🔥🔥

W3/D2 Full Body (Abs & Core)🤍🤍

W3/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Liza

Rachel

W3/D4 Full Body (Abs & Core) 🖤🖤

I absolutely love this program. With just dumbbells needed, I’m able to get in a great workout while my toddler naps. I really hope more of Don Saladino’s programs become available on this app since it’s so easy to use and to track progress. If the Rapid Fat Torching Program was on Playbook for $50, I’d buy it in a New York minute.

Grace

Fantastic….🔥🔥🔥🔥❤️❤️❤️❤️

W3/D5 Full Body Strength for Resiliency ☠️💦

W4/D1 Full Body (Glutes & Hamstrings) 🍑

Great one! This day always destroy my hamstrings after the previous one

W4/D2 Full Body (Abs & Core)🤍🤍

W4/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Amazing!! Love to split this! One workout round is a great morning wake up workout

W4/D4 Full Body (Abs & Core) 🖤🖤

W4/D5 Full Body Strength for Resiliency ☠️💦

So good! It takes me a while more than the 45 min but worth it!

W2/D1 Full Body (Glutes & Hamstrings) 🍑

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