Name: Playbook - Don Saladino - W3/D4 Full Body (Abs & Core) 🖤🖤
Uploaded: 2023-12-08T15:31:39.776Z
Duration: 45 min
Description: W3/D4 Full Body (Abs & Core) 🖤🖤

Liza

Rachel

Alexandra

Brittany

Today's Rowboat Includes:
- Warm-Up

- Walking lunges
- Push Ups
- Prone Y
- Bear Crawls
- Lateral Lunge
- Wall Handstand
- Handcuff to Reach
- Hollow Hold
- Hollow Rock
- Shoulder Taps

- Take a long step forward
- Lower until both legs are bent to 90 degrees
- Rotate through the torso, turning toward your front leg
- Press through both feet, extend your legs to stand up
- Drive your back knee forward and up into your hands
- Step this foot forward and repeat the movement, alternating legs as you move forward

5 reps each leg

Lunge to Sprinter

- Balance on one leg while keeping your eyes closed

20 sec each leg

Single Leg Balance Eyes Closed

- Focus on breathing 
- Place your forearm on the floor 
- Rotate your torso with your arm behind you
- Repeat on the opposite side

10 reps each side

Reach Backs

Warm-Up

- Step forward and lower until both knees are at 90 degrees
- Bring your back leg up then step forward and repeat the lunge with this leg
- Alternating each leg moving forward

Bodyweight Walking Lunges

The Push-Up is a moving plank. Ever muscle should be engaged.

Push-Up

- Lying on the floor in a prone position, arms extended out to 45 degrees (body is forming a Y)
- Raise your arms up and down with control

Prone Y

- Bring your knee towards your elbow
- Keep your knee close to the ground and your hips leveled

Bear Crawls

- Step laterally 
- Push your hips back as you come down 
- Keep the opposite leg extended 
- Step back to the initial position
- Repeat to the other side

Lateral Lunge

- Stand facing the wall
- Kick your heels onto the wall and hold

Wall Handstand

- Lying face down with both hands placed at your lower back
- Contract your back as you lift up, opening your chest as your rise
- Lower and circle your arms out wide to an overhead reach

Handcuffs to Reach

Hollow Holds

- Hold your arms and legs extended above the floor
- Gently rock your body
- Keep your core engaged and your lower back on the floor

Hollow Rocks

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

10 reps each side

Plank Shoulder Taps

Full Body + Core Circuit

W3/D4 Full Body (Abs & Core) 🖤🖤

Meagan

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

Anna howard

Absolutely LOVE Don’s workouts. I did a challenge a few months ago and it was the best workout I’ve ever had. I’ve tried several other programs and always come back to his. Simple and EFFECTIVE with the best instructional videos

Lauren

W1/D1  Full Body (Glutes & Hamstrings) 🍑

Lucie

Marie Breuer

Leslie

W1/D2 Full Body (Abs & Core)🤍🤍

W1/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Christina

W1/D4 Full Body (Abs & Core) 🖤🖤

W1/D5 Full Body Strength for Resiliency ☠️💦

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

W2/D1 Full Body (Glutes & Hamstrings) 🍑

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.

W3/D4 Full Body (Abs & Core) 🖤🖤

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