Name: Playbook - Don Saladino - W4/D2 Back & Abs
Uploaded: 2023-11-29T23:53:24.600Z
Duration: 45 min
Description: W4/D2 Back & Abs

Jarrad

Dave

Jordan Hobbs

Graeme

Today's Workout:
-Warmup
-Pull-Ups
-Bent Over BB Row
-Close Grip Pull Down
-Single Arm DB Row
-Hanging Knee Raise
-Cable Crunch

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

Bear Crawls

- Step into a lunge, placing your hands on the floor inside your front foot
- Reach up with your inside hand turning your torso toward your thigh 
- Replace this hand abs Reach up with the opposite hand turning your torso away from your front leg
- Repeat on the opposite side

Lunge to Reach

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridges

Warmup

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Up

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent Over Barbell Row

- Close Neutral Grip
- Full Extension
- Don't Flare Rips
- Drive elbows down

Close Grip Lat Pulldown

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging Knee Raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable Crunches

W4/D2 Back & Abs

Start Here

Other programs on app stink.  Too easy so glad you had another one to buy.  You deserve to successful

Speed

Scott

Bomb

W1/D1 Chest & Biceps

Soldier up! Thank you Don for these amazing workouts

Rachel

Jeff

W1/D2 Back & Abs

Kolton

W1/D3 Shoulders & Triceps

Dylan

W1/D4 Legs

Are the leg workouts 10 on each leg or 10 total reps?

Devin

W1/D5 Superhero Day

Joe Rainone

Finally made it to Week 2, after so many false starts. Injuries, work, laziness, etc...I'm gonna do this. I promise

Craig Dunlap

W2/D1 Chest & Biceps

Gabriel

This just keeps getting better and better. I love it

Tate Smith

W2/D2 Back & Abs

W2/D3 Shoulders & Triceps

Chris

W2/D4 Legs

Stephanie

Feelin Ryan Reynolds Green Lantern strong. Not quite Deadpool strong yet!!

Adam

W2/D5 Superhero Day

Awesome, whole first progression was great.

I am loving these workouts! I’ve been working out since April but I was inconsistent- either a lot of cardio or only weights, or sometimes an hour of each because I wasn’t getting results. It’s been a couple weeks since I’ve started this program and already I’m able to use heavier dumbbells and I’m feeling stronger!

Sarah

W3/D1 Chest & Biceps

I’ve been kind of embarrassed to admit it but I can’t do 1 pull up, so that’s left me feeling a little defeated. I’ve been able to look up alternatives to help me get closer to being able to do pull ups (and I have ordered resistance bands to help with both pull ups and push ups) but I was wondering if maybe there were any exercises or modifications you’d recommend? I love these workouts, right now I’m doing lateral pull downs (wide grip) and dead hangs but I was wondering if there was anything else I might be missing? Thanks!!!

W3/D2 Back & Abs

Jeremy

Jason

W3/D3 Shoulders & Triceps

Renato

W3/D4 Legs

Arnie

W3/D5 Superhero Day

W4/D1 Chest & Biceps

It should really be a video that just goes so I stay connected with my trainer rather than little segments. It feels cheap, and takes away from my overall enjoyment of the work out.

W4/D3 Shoulders & Triceps

Love Hate relationship with leg day ❤️ 🖕🏻

W4/D4 Legs

W4/D5 Superhero Day

W5/D1 Chest & Biceps

Still kicking my ass & I’m digging it ❤️

W5/D2 Back & Abs

W5/D3 Shoulders & Triceps

Sub deadlifts for back squats, do deadlifts on back day. Love the pump of leg day every week.

W5/D4 Legs

Not the greatest workout, but def not the worst. At least it’s done! Consistency is 🔑

W5/D5 Superhero Day

Getting stronger for sure. Went up 10 lbs. on bench 👏🏻

W6/D1 Chest & Biceps

cyril

Great back burner. My back needs some foam rolling after this one.

W6/D2 Back & Abs

The perfect end to the week for me!  Boulder shoulders in the making 💥 👊🏻 💥

W6/D3 Shoulders & Triceps

Kevin

W6/D4 Legs

W6/D5 Superhero Day

After a week off because of pain… completing week 6 again… I’m back to finish the program.

No matter my day working out always makes me feel better.

Jamie Hayes

W7/D1 Chest & Biceps

For what you charge it should be a video lube like your training us kinda like beach bodies your videos are remedial and it’s kind of sad because you’re such such a good trainer

Had to take a little time off due to shoulder fatigue but back at it and still loving it!

W4/D2 Back & Abs

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