Name: Playbook - Don Saladino - W4/D2 Full Body (Abs & Core)🤍🤍
Uploaded: 2023-12-08T15:31:39.789Z
Duration: 45 min
Description: W4/D2 Full Body (Abs & Core)🤍🤍

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

Alexandra

Brittany

Today’s Workout Includes:
- Warm-Up

- Half Off Single Arm Chest Press
- One Arm One Leg Row
- One Legged DB Side Raise (Switch
Legs Each Set)

- Walking Lunge with Rotation
- Goblet Good Morning
- Copenhagen Plank

- Reverse Crunch

- Hinge at the waist with a flat back and chest up
- Raise your arms to form a T
- Raise your arms overhead to form a Y
- Lift elbows to the ceiling as they bend to 90 degrees rotate hands and row to the ceiling
- Bend your elbows to 90 degrees, lift your arms to the side to form a W

10 reps each movement

Ts, Ys, Ls, Ws

- Start on your hands and knees 
- Elevate one and extend arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

10 reps each side

Bird Dogs

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Transition to the opposite side

10 reps each side

90/90 Hip Opener w/ Transition

Warmup

- Start by lying flat, only half of your body on a bench, with a dumbbell in one hand
- Bring the dumbbell up above your chest, with your palms facing 
- Lower the dumbbell with control toward the outside of your chest
- Exhale, and use your chest to push the dumbbell up until your arm is locked
- Complete desired reps then repeat on the opposite side

12 reps each side

Half Off Single Arm Chest Press

- Balance on one leg, hinged forward and holding a dumbbell in the opposite hand
- Row the dumbbell up toward the hip
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

12 reps each side

One Arm One Leg Row

- Balance on a single leg, holding dumbbells in each hand
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Switch legs each round

One Legged DB Side Raise

Circuit I

- 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, returning to the starting position
- Repeat, stepping forward with the opposite leg

Walking Lunge with Rotation

- Stand with your feet shoulder width apart 
- Hold a weight in goblet position 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Goblet Good Morning

- Keep your elbow underneath your shoulder, top foot elevated, bottom knee tucked
- Keeping your body in a straight line from head to toes, hold position for time
- Repeat on the opposite side

25 sec each side

Copenhagen Plank

Circuit II

Reverse Crunch w/ Lift

W4/D2 Full Body (Abs & Core)🤍🤍

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!

Lucie

Marie Breuer

W1/D2 Full Body (Abs & Core)🤍🤍

W1/D3 Intervals for Increased Metabolism ⏱🏃🏻‍♀️

Christina

W1/D4 Full Body (Abs & Core) 🖤🖤

Leslie

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.

Debbie

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) 🍑

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!

W4/D2 Full Body (Abs & Core)🤍🤍

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