Name: Playbook - Danny Saltos - W1/D1 Day 1 Legs (Gym)
Uploaded: 2024-01-15T05:56:21.298Z
Duration: 35 min
Description: W1/D1 Day 1 Legs (Gym)

Elizete

It was great! Never knew what to do with gym equipment before!

Katie

This is a gym workout designed to model the same workout as the at home version.  

Today we target legs! Let’s go!

Repeat these moves for 2 rounds with minimal rest

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

The focus here is stretching the glutes and hamstrings. 

Hinge at the hips with your hands at the side of your head.

Good Mornings (Camila)

Perform a standard squat 

Make sure to breathe and maintain an even weight distribution through both legs

Body Weight Squats

Warm up

Perform 3 moves back to back with minimal rest.  

*if you do not have a leg press in your gym you can substitute with smith machine squats

1. Leg press - 12 reps 
2. Barbell Deadlifts - 12 reps 
3. Plank knee tuck- 45 seconds

Your stance is based on your anatomy.  

Find a foot position where toes are straight up and your knees do not buckle. 

Control the tempo down and up.  Don’t get sloppy!

Leg press

Make sure to squeeze at the top of the movement. 

Keep the bar close to your body and make sure that it only travels up and down.  Not out.  

MODIFY BY USING ALTERNATIVE WEIGHTS - kettlebell or dumbbells

Barbell Deadlift (Camila)

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Strength Block 1

Perform 3 moves for 3 rounds with minimal to no rest. 

1. Barbell sumo deal lift - 12 reps 
2. Plyo lunges - 20 reps 
3. Bicycles - 45 seconds

Start with your feet wide and toes turned out.  

With an overhand Narrow grip on the bar, lift the bar off the floor. 

Hinge at the hips, slight bend at the knees, and lower the bar to about mid shin height.

Barbell sumo deadlift

A rep is counted as one per leg. For example if that movement calls for 20 reps total that equates to 10 per leg. 

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Start by laying flat on your back. 
Hands at the side of your head with elbows opened. 
Exhale as your rotate to bring your right elbow to your left leg.

AB Straight Leg Bicycles

Strength block 2

Set a timer for 5 mins and every minute perform the specified reps below.  

If you complete all the movements in 40 seconds that means you have the remainder of the that minute (20 seconds) to recover before you begin again. 

1. Hamstring curls - 10 
2. Jump squats - 10

This is a great isolation exercise for the hamstrings.  

A few mistakes I often see people make
1. The bar is positioned to far up towards the Glute.  The bar should be placed slightly above the ankle to allow for full range of motion. 

2. The lower back becomes too active.  Make sure that the weight is appropriate for your level of strength. 

3. Smooth the concentric and eccentric portion of the movement.  Do not sling the weight up

Hamstring curl

Jump Squat

5 min EMOM

W1/D1 Day 1 Legs (Gym)

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Easy paleo granola

Christie

Simple Salmon Burgers

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Dani! You’re the best ❤️ It took me months to come back to workout and this workout made me feel alive and happy.. can’t wait to find myself again 💪🏼 thanks

DANNY!!! YOU’RE BACK! BETTER THAN EVER 🫀 your energy, aura - everything speaks for itself! Lots of love from London x

Jana

Rosalinda

W1/D1 Day 1 Legs

Felt that in my soul. Nice little reset. Nice little sweat. 👌🏽

Annalisa

CLARA

Loved the pace of it. Enough burn and enough rest!! Love you both

Carolina

W1/D2 DAY 2 Upper Body Push

W1/D2 Day 2 Upper Body Push (Gym)

Omg what just happeneddd. That ending was a killer! Only 10-10-10 reps for a minute. By the 3rd minute my arms felt like jello I was laughing to myself. As always, you make these so fun and find that perfect point between doable and too hard. Yikes! This was a good one.

W1/D1 Day 1 Legs (Gym)

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