Name: Playbook - Don Saladino - W4/D5 Superhero Day
Uploaded: 2023-11-29T23:53:24.632Z
Duration: 45 min
Description: W4/D5 Superhero Day

Jeff

Today's Workout:
-Warmup
-Push-Up 
-Push-Up AMRAP
-Pull-Up  
-Pull-Up  AMRAP
-BW Walking Lunges
-Reverse Crunch w/ Lift
-Broad Jumps
-Sprint
-Plank

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- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slams

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Farmers Walks (25 yards)

- Drive off the foot
- Stick the Landing
- Land Softly

Lateral Bounds

Warmup

- Start with your hands just outside the shoulders
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-Ups

- Start with your hands just outside the shoulders
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

AMRAP= As Many Reps As Possible 

**Rest 2 minutes before moving on to next exercise.

Push-Up AMRAP

- 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

- 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

AMRAP= As Many Reps As Possible

**Rest 2 minutes before moving on to next exercise.

Pull-Up AMRAP

4 Rounds. 5 Exercises. 1 Minute Rest between Rounds.

- 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

- Place your hands by your sides
- Raise your legs and hips
- Come down with a slow controlled motion
- Keep you core engaged

Reverse Crunch w/ Lift

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad Jumps

- All out sprint for designated amount of time

Sprint

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

Plank

Superhero Circuit

W4/D5 Superhero Day

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

Jarrad

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

Dave

W2/D3 Shoulders & Triceps

Chris

Jordan Hobbs

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

W4/D2 Back & Abs

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

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 👏🏻

Graeme

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/D5 Superhero Day

Community

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