Name: Playbook - Danny Saltos - Back, Glutes, and Core
Uploaded: 2024-01-15T05:56:21.500Z
Duration: 60 min
Description: Back, Glutes, and Core

This workout is a fun one!

The entire workout should take about 60 minutes. If you are short on time eliminate the warm up and jump right into work with circuit #1

This is your warm up round.  On the RPE scale. It should fall somewhere between a 3/4 in terms of intensity.

Lunge forward with your right leg and place your left hand on the ground next to it

Bring your right elbow to the inside and rotate to your left

With your right arm open up your chest towards your right side and extend your right arm towards the sky and follow your hand with your eyes

Worlds Greatest Stretch

Push through the heels and lift your toes slightly to engage the hamstrings and glutes

Glute Bridge

Start by grasping a handle in each hand. 
Turn palms inward so that they face each other. 
Fully extend your arms. 
Walk your feet in so that you are at a slight angle with the ground. 
Chest open and shoulders back. 
Pull yourself toward the anchor point bringing your elbows as far back as possible.

TRX suspension row

Warm up

Perform the bike for 3 mins at a 5 RPE intensity

Assault Bike (fan bike)

We are focusing on two movements here, both hitting the posterior chain


Inverted rows of the great back strengthener, but also engages your core and glutes.

Focus on form and technique with this movement. It doesn’t benefit you to go fast if your form is poor. 

Utilize a neutral grip (palms facing each other when pulling).

Inverted Row

Utilize an alternating grip with this barbell deadlift.  

Remember to focus on form over all.  Keep your core tight and inhale (brace) before you lower the bar and exhale as you stand.

Snatch grip RDL

Posterior Chain #1

In this circuit, we focus on three moves to strengthen your backside, glutes, and core. 

For the kettle bell dead lift, and the bench supported single arm row- work using a 7 on the RPE scale.

Perform this movement on an elevated surface. It does not need to be more than an inch or two off the ground. The goal here is just to allow the kettle bell to dip slightly below your feet so that you get an added stretch and load through the hamstrings and glutes.

Deficit KB Deadlift

Bench supported single arm dumbbell row

This movement can be done, utilizing sliders on the floor, the hero board, stability ball, or with a hand towel on wooden floors.

Slider Hip Pike

Posterior chain #2

This movement can be done, utilizing a cable machine or using resistance band at home. 

Perform 3 rounds x 15 reps per arm

Plank Row R/L

Perform this moves as a circuit for 2 rounds.  Go for the burn! 🔥

Pick a weight that is challenging but manageable for 15 reps

Weighted 45 degree Hyper

Banded Heel Raised Pulse

Hands below your shoulders 

Knees below your hips 

Band over the thighs (a little higher so that you can get more range of motion)

Fire hydrants L

Fire hydrants R

Glute Finisher

Back, Glutes, and Core

Great! Enjoyed following video for a change. Liked the exercises. Broke out in a good sweat!

Nicole

Monika

Andrea

45 minute Glutes, Arms, and Core

Full Body Stretch (15 Min)

Paola

Legs and Arms  🔥

Carolina

My glutes were on fire after this one! Loved the long- band hamstring curls as a finisher. So good!

Hannah

Legzzz

Guuuuaaauuuu almost faint haha soo so good

ANA PATRICIA

Super sweaty!!! Loved loved it!!!! 💪🏻💪🏻💪🏻💪🏻

Paula

Cecilia

Full Body Follow Along (60 Min)

LISSA Macchiavello

SARA

Arms, Booty & Core Follow Along (50 Min)

Elisa

Vardui

Melissa

Varti

Laura Pedersen

Brooke

Priscilla

4 1/2 round I see the difference. I need to push more at the end

Lorena

Legs & Back Follow Along (45 Min)

Jorge

Amazing. Hope you upload more . I have done almost all of them. Or what do you suggest I should do now?

Alejandra

It was good, how often are suppose to rest in between? Normally I rest 30 to 45 seconds after each circut.

Full Body (Arm-Focused) Follow Along (60 Min)

I love you you Danny and Jo!! 💙 you guys make my workouts so fun.

Beruska

Not going to lie I was skeptical going in this was my first workout through Danny and holy🔥🔥🔥 that was so good

Toni

Nadine

Legs & Booty Follow Along (45 Min)

Danny, can you check your audio? It’s hard to hear you sometimes your voice is staticky and there are a lot of beeps coming through the audio I think from your iPad or device?

Meandyou!234

Kelsey

Full Body Follow Along (45 Min)

Excellent 👏🏻👏🏻👏🏻👏🏻

Katrina

This routine is brutal! I made it using anke weights for the first time and I'm dying.

Mcmfer

Legs & Booty Follow Along (60 Min)

Dianne

This was so hard! My legs are shaking 💪🏻

Meiline

Lower Body Follow Along (60 Min)

One arm plank!!!!! You monster!!! it felt great though 😁
Thank you Danny

Alane

Love this format. 45-50 mins intense and done! However my watch only tracked 270 calories for the whole workout. Isn’t that low? Am I not pushing hard enough? I usually hit 350-400 calories on your other workouts. Do calories matter?

TWD 45 min Biceps, Triceps, and Glutes

That was horrible!!! but in a good way YKWIM!!! 🥲

evan

Clarissa Gillis

TWD 30 min High Intensity

My favorite workout from all the app 🚀🚀🚀🚀

Camila

After two of your challenges and your live instagram workouts in early lockdown, i can openly say that your programs are one of the few things keeping me sane and positive minded during this past two years.
Thank you Danny,you are awesome!

Mariya

TWD Hot Sweat Mess!

Love this. Nice and quick but also relaxing when I don’t have much time

Polyana

Need another guided stretch. Been doing the same one for a few works. Although it’s effective I would like to see another one. Thanks

Lila

Love this post workout. Maybe add a new one.

5 minute Guided Stretch

Trina

I did 60 mins legs yesterday and this upper body today. Does that mean I’m not moving tomorrow? 😂

Great! Was the audio staticky or was that me? Loved the workout！

Lillian

TWD Upper Body Strength (45mins)

Tatiana

I love that even though I’m in the middle of your program I can still do a guided video workout!! Today I was lacking self motivation so having a backup option was amazing😊

Shannon

Azura

TWD Inner Thigh, Triceps, and Core 🔥

more pregnancy friendly circuits like this please! keep coming back to this one.

Back, Glutes, and Core

More workouts from Danny Saltos