Name: Playbook - Don Saladino - W4/D5 Full Body Strength for Resiliency ☠️💦
Uploaded: 2023-12-08T15:31:39.803Z
Duration: 45 min
Description: W4/D5 Full Body Strength for Resiliency ☠️💦

Brittany

Today’s Workout Includes:
- Warm-Up

- RFESS
- Single Leg RDL

- Single Arm Row
- DB Floor Press

- Standing Alt DB Press
- Standing Bicep Curls
- Kickbacks
- Plank

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

20 sec each side

Couch Stretch

- Stand with your feet shoulder width apart 
- Bring your hands forward off the shoulders 
- 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

Bodyweight Good Mornings

- 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

10 reps each side

Lunge to Reach

Warmup

- Hold a dumbbell in each hand with your arms at your sides and your palms facing in
- Place the instep of your rear foot on a bench / flat surface
- Lower so that your rear knee comes close to the floor
- Pause and drive through your front heel to return to the starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

RFESS

- Begin with a dumbbell in one hand and feet hip width apart
- Lower dumbbell down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your hips forward to starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

Contralateral Single Leg RDL

Circuit I

- 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

15 reps each side

DB Single Arm Row

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

DB Floor Press

Circuit II

- Stand with a dumbbell in each hand
- Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out
- Extend one arm to press the dumbbell straight up, keeping your off hand in place
- Keep your core tight and stay tall throughout the movement
- Lower the dumbbell with control
- Repeat on the opposite side

12 reps each side

Standing Alt DB Shoulder Press

- Alternately curl each dumbbell up toward your shoulder, engaging your biceps
- Lowering the dumbbells with control

12 reps each side

Alternating Dumbbell Curl

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell Kickbacks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Circuit III

W4/D5 Full Body Strength for Resiliency ☠️💦

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)🤍🤍

Alexandra

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) 🍑

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) 🖤🖤

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

W4/D5 Full Body Strength for Resiliency ☠️💦

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