Name: Playbook - Danny Saltos - Legzzz
Uploaded: 2024-01-15T05:56:21.494Z
Duration: 45 min
Description: Legzzz

Carolina

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

Hannah

This is a Glute 🍑 and Inner Thigh Focused Workout. Guaranteed to make you sweat and feel strong.

The entire workout is strength based designed to build glutes and tighten your inner thighs.  

Warm up - 4 moves x 1 set 
Landmine Squats 
12 reps x 3 sets 
Posterior Chain Superset #1 -
 2 moves x 3 sets 
Posterior Chain Superset #2 - 
2 moves x 3 sets 
Posterior Chain Superset #3 - 
2 moves x 3 sets 
Finisher cardio - 8 mins

Select an easy to moderate tempo just to warm up the body and break a light sweat think of getting a glazed look

The STAIRMASTER is a great tool for shedding fat and working up a sweat.

STAIRMASTER

Cardio Warm up

1. Land Mines Squat (with Equipment):
   - Start by attaching one end of a barbell to a land mine attachment or wedge it securely into a corner, ensuring it's stable.
   - Stand facing away from the land mine with your feet shoulder-width apart.
   - Hold the free end of the barbell with both hands, positioning it near your chest.
   - Lower your body into a squat position by bending at the knees and hips, keeping your back straight and chest up.
   - As you squat down, allow the barbell to pivot slightly, maintaining control throughout the movement.
   - Push through your heels to rise back up to the starting position, fully extending your hips and knees.
   - Repeat for the desired number of repetitions.

Alternative Exercises (No Equipment):

1. Goblet Squat:
   - Hold a dumbbell or kettlebell with both hands at chest level.
   - Stand with your feet shoulder-width apart.
   - Lower your body into a squat position, keeping your back straight and chest up.
   - Push through your heels to rise back up to the starting position.
   - Repeat for the desired number of repetitions.

2. Bulgarian Split Squat:
   - Stand with one foot positioned about two to three feet in front of the other, with your rear foot elevated on a step or bench.
   - Lower your body by bending your front knee, keeping your back straight and chest up.
   - Push through your front heel to rise back up to the starting position.
   - Repeat for the desired number of repetitions and then switch legs.

Landmine Squat

Perform these two movements back to back with little to no rest when you’re setting up at the gym make sure to set up the reverse lunge right near your cable kick back so you can maintain control of both pieces of equipment

Equipment needed: An elevated platform or step (such as a sturdy aerobic step, bench, or box)

Set up the Platform: Find a stable elevated platform or step that is approximately knee height or slightly lower. Ensure it can support your body weight and is placed on a non-slip surface.
Starting Position: Stand tall with your feet hip-width apart, facing away from the platform. Keep your core engaged and your chest lifted.
Deficit Position: Step your right foot backward onto the platform, positioning the ball of your foot on the edge, while keeping the heel elevated. Your front foot should remain planted on the ground.
Lunge Descent: Lower your body by bending both knees until your front thigh is parallel to the ground or slightly lower. Simultaneously, allow the back knee to bend and come closer to the ground.
Maintain Form: Throughout the movement, ensure that your front knee stays aligned with your ankle, and it doesn't extend past your toes. Keep your torso upright, avoiding excessive leaning forward or backward.
Lunge Ascent: Push through your front heel and engage your leg muscles to return to the starting position. Extend both knees fully to stand tall again, with your feet hip-width apart.
Repeat the movement with the opposite leg by stepping backward onto the platform and performing the deficit reverse lunge in the same manner

Deficit Reverse Lunge

Equipment needed: Cable machine with an ankle attachment

Set up the Cable Machine: Attach the ankle attachment to the cable machine at the lowest position. Adjust the weight stack according to your fitness level and secure the attachment around your ankle.
Positioning: Stand facing the cable machine, with your feet shoulder-width apart. Grasp onto a nearby stationary support, such as the machine frame or a handle, for balance and stability.
Starting Position: Extend your working leg (the leg with the ankle attachment) straight back behind you while keeping a slight bend in your knee. Your standing leg should be slightly bent as well.
Kickback Movement: Engaging your glute muscles, exhale and kick your working leg backward in a controlled manner, fully extending it until your thigh is parallel to the floor or slightly higher. Focus on squeezing your glutes at the top of the movement.
Maintain Control: Slowly return your leg to the starting position, keeping tension on the cable throughout the entire range of motion. Avoid swinging or jerking the leg.
Complete the Set: Repeat the kickback movement for the desired number of repetitions on one leg before switching to the other leg.

Cable Kickback

Posterior Chain Superset 1

Perform both of these movies back to back with little to no rest

staggered stance dumbbell deadlift in bullet point format:

Stand with feet shoulder-width apart, holding dumbbells in front of your thighs with a neutral grip.
Take a step forward with one foot, positioning it slightly ahead of the other foot.
Maintain a slight bend in your knees and keep your back straight with your chest lifted.
Hinge at the hips and slowly lower the dumbbells towards the ground while keeping your back flat.
Lower the dumbbells until they are just below knee level, feeling a stretch in your hamstrings and glutes.
Pause briefly at the bottom, engaging your core muscles for stability.
Push through your front foot, extend your hips and knees, and lift the dumbbells to return to the starting position.
Focus on maintaining proper form, keeping your core engaged, and avoiding jerky movements.
Breathe steadily, exhaling as you lift the dumbbells and inhaling as you lower them.
Benefits include improved lower body strength, enhanced stability, increased unilateral strength and balance, and functional carryover to lifting activities.
Remember to start with lighter weights to ensure proper technique and gradually increase the resistance. If you have any concerns, consult with a fitness professional before adding new exercises to your routine

Staggered stance deadlift

Equipment needed: Leg curl machine or resistance band (for a variation)

Set up the Leg Curl Machine: Adjust the leg curl machine according to your body size. Ensure that the ankle pad is positioned just above your heels when you lie face down on the machine. Adjust the weight stack to an appropriate level for your fitness level.
Positioning: Lie face down on the leg curl machine, with your torso flat against the bench and your legs fully extended. The ankle pad should be resting just above your heels.
Starting Position: Grasp onto the handles or any available support on the machine to stabilize yourself. Ensure that your body is aligned and your legs are fully extended.
Curling Movement: Exhale and contract your hamstrings to bend your knees, curling your lower legs towards your glutes. Keep your hips pressed firmly against the bench and maintain control throughout the movement.
Maximum Contraction: At the top of the movement, squeeze your hamstrings for a brief moment to maximize the contraction.
Controlled Return: Inhale and slowly lower your legs back to the starting position, extending your knees until your legs are fully straight.
Complete the Set: Repeat the curling movement for the desired number of repetitions, maintaining proper form and control.

Hamstring curl

Posterior chain super set 2

Perform both these movements with little to no rest back to back

The cable deadlift is a compound exercise that primarily targets the muscles of the lower body, including the glutes, hamstrings, and quadriceps. It is a variation of the traditional deadlift that utilizes a cable machine to provide resistance throughout the movement.

To perform the cable deadlift, follow these steps:

Begin by setting up a cable machine with a low-pulley attachment. Attach a straight bar or a rope handle to the pulley.
Stand facing the cable machine with your feet shoulder-width apart. Position yourself a few feet away from the machine to create tension on the cable.
Lower your body into a squat position, bending at the hips and knees. Keep your back straight and maintain a neutral spine throughout the exercise. This will be your starting position.
Grasp the straight bar or rope handle with an overhand grip, hands shoulder-width apart. Ensure that your arms are fully extended and that there is tension on the cable.
Begin the movement by driving through your heels and extending your hips and knees. As you stand up, keep your back straight and maintain control over the cable.
Continue lifting until you reach a full standing position, with your body fully extended and your hips pushed forward.
Pause briefly at the top of the movement, squeezing your glutes and engaging your core for stability.
Slowly lower the cable by bending at the hips and knees, returning to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.

Cable Deadlift

The adduction exercise with ankle weights is a targeted exercise that focuses on strengthening the muscles of the inner thighs, specifically the adductor muscles. By using ankle weights, you can add resistance to the movement, making it more challenging and effective.

To perform the adduction exercise with ankle weights, follow these steps:

Begin by lying down on your side on a mat or comfortable surface. Ensure that your body is in a straight line from head to toe. You can rest your head on your lower arm for support.
Place the ankle weights securely around your lower leg, just above your ankle. Make sure they are fastened tightly to prevent them from slipping during the exercise.
Start by bending your bottom leg slightly for stability and extend your top leg straight out in front of you. This will be your starting position.
Engage your core muscles to stabilize your body and maintain proper alignment throughout the exercise.
Keeping your leg straight, slowly lift your top leg upward as high as possible without rotating your hips or torso. Focus on using the muscles of your inner thigh to initiate the movement.
Hold the peak position for a brief moment, squeezing your inner thigh muscles.
Lower your leg back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with the opposite leg.

Flying V

Posterior Chain Superset 3

Legzzz

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  🔥

Back, Glutes, and Core

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.

Legzzz

Community

More workouts from Danny Saltos