MONTHLY CHALLENGES

This isn’t a competition. It’s a commitment.
My Monthly Challenges are about one thing: challenging yourself. Whether you’re pushing to improve body composition, better consistency, dialing in your nutrition, recovering smarter, or just showing up when you don’t feel like it—this is your time.
4 Weeks. 5 Day per Week. One Goal: Become Better!

🏋️‍♀️ TRAINING SPLIT:
Day 1. Lower Body
Day 2. Upper Body
Day 3. Arms + Abs + Athletic Movements
Day 4. Lower Body
Day 5. Upper Body

Starts on Monday, May 5th!

NNo subscription or reoccurring fees for the Don Saladino app. The app is FREE. Your purchased programs will be stored & accessed within your app account.

ABOUT THE CHALLENGE

This isn’t a competition. It’s a commitment.
Each day is programmed to improve body composition, build strength, improve movement quality, and push performance—with a mix of traditional lifts, tempo work, athletic drills, and core-focused accessories.

🛠️ PROGRAM STRUCTURE
Day 1 – Lower Body Strength & Stability
A foundation day focused on strong, balanced legs. Includes activation, unilateral stability drills, deep squatting, and hinge work to build lower body power and joint integrity.
Day 2 – Upper Body Push & Pull
Big pressing and pulling movements combined with structural balance work. Expect a mix of barbell, dumbbell, and bodyweight movements that push your upper body strength to new levels.
Day 3 – Arms + Abs + Athletic Movements
Targeted arm hypertrophy meets rotational core and explosive drills. This is your hybrid day—designed to sculpt, stabilize, and spark your athletic edge.
Day 4 – Posterior Chain Power & Strength
A second lower body day focused on deadlifts, lunges, hamstring development, and glute drive. Includes athletic movement to enhance explosive capacity and control.
Day 5 – Upper Body Volume & Isolation
Finish the week with detailed upper body work—adding volume, targeting weaknesses, and building muscle through controlled tempo and strategic accessory lifts.

🔎 DAY 1 BREAKDOWN
Lower Body- this is from the GYM program. A dumbbell-only program is also provided. Full video library of each exercise in the app!

🧘 A BLOCK: Activation / Mobility
A1: L5-S1 – Core activation and spinal stability
A2: Overhead Reverse Lunge to Rotation – Improves lower body mobility and rotational control
A3: Hip Airplane – Single-leg balance and glute activation
A4: Couch Stretch – Hip flexor mobility
A5: Banded Rotational Squat – Enhances squat mobility with added rotation
A6: Long Band Dynamic Birddog – Core stability and full-body coordination
🟢 Purpose: Mobilize your spine and hips, activate key stabilizers, and prime the body for more intense movements.

⚡️ B BLOCK: Strength & Power
B1: Kneeling Step Snatch – Explosive movement that integrates the hip hinge and overhead motion to develop power and coordination
🟢 Purpose: Improve dynamic power and timing, engaging the entire posterior chain for stability and strength.

🦵 C BLOCK: Single-Leg & Stability
C1: Single Leg Cable Box Squat (Pistol) – A challenging single-leg squat variation that targets balance, stability, and leg strength while maintaining tension on the working leg
🟢 Purpose: Strengthen the quads and glutes with an emphasis on unilateral control and core engagement.

🏋️‍♂️ D BLOCK: Compound Lifts
D1: Front Squat – A barbell squat variation with the barbell positioned in front of the body, emphasizing core strength, quad engagement, and depth of squat
🟢 Purpose: Build overall lower body strength, particularly in the quads and core, while promoting a more upright torso during the squat.

🦵 E BLOCK: Hamstring & Posterior Chain
E1: Kickstand RDL – A single-leg Romanian deadlift variation to focus on hamstring and glute activation while maintaining stability
🟢 Purpose: Activate and strengthen the hamstrings, glutes, and lower back, with added emphasis on stability and control.

🏁 F BLOCK: Lower Leg & Core
F1: Seated Calf Raises (2-2-2-2) – A slow and controlled calf raise to strengthen the calf muscles, promoting endurance and stability in the lower leg
F2: Split Stance Swiss Ball Cable Rotation – A rotational core exercise using a cable machine with a swiss ball, challenging the core and obliques while maintaining lower body stability
🟢 Purpose: Strengthen the calves and enhance core rotational stability, improving lower body endurance, balance, and overall functional movement.

CHALLENGER RESULTS!

CLIENT Testimonial

about your coach

DON SALADINO
Coach & Health Entrepreneur
Don is a coach & fitness expert known for his work with celebrities & athletes. With a passion for helping individuals achieve their best selves, he emphasizes the importance of strength training, especially as we age. He opened his first NYC Gym in 2005. After operating gyms for 15 years, he expanded to a global online fitness business. He has developed a reputation for training some of the biggest names in Hollywood. Ryan Reynolds, Blake Lively, Chip & Joanna Gaines, Sebastian Stan, Annie Hathaway, Matt Bomer, Emily Blunt, John Krasinski, Liev Schreiber, Hugh Jackman, Drew Powell, & David Harbour are among his roster of clients.

Don lives in New York with his wife, Mel, and their two children, Amelia and Donny Jr. - & their pups Sambuca, Rigatoni, & Zeppole.

FAQs

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