Name: Playbook - Danny Saltos - W1/D2 DAY 2: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.189Z
Duration: 60 min
Description: W1/D2 DAY 2: Lower Body (60 Min)

Kristina

Terri

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

My booty is on fire!! 🔥 Already feel so much better about myself :) I love each workout tends to focus on one specific body part while training the whole body.

Camilla

Bella

Dayami

Katrina

Erika

Laura

Daniella

Amanda Hollen

I’m not a beginner but I wanted something straight forward today. I went heavy and cut back rest substantially and 🍑🔥💦

Sarah Lynn

This is day 2 of our fundamentals week. This program is for beginners only. 

Todays focus is going to be on lower body strength. Remember to take extra rest if needed.

This is a simple yet effective warm up that gets our bodies ready to move.

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Start by standing nice and tall

Hands placed by the side of your head 

Hinge at the hips and point the butt back towards the end of the room 

Stop when your torso is parallel to the ground

Good Morning

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

Movement prep/Warm up

Similar to day 1, I am getting our heart rates elevated and ready to move.

Start in a high plank position 

Bring your right knee towards your chest 

Bring your left knee towards your chest 

Repeat in a steady, controlled, and fast tempo

Mountain Climbers

Crouch down 

Think squat in a little ball (take up as little room as possible)

Explode out into a jumping jack (take up as much room as you can)

Exploding Star

Cardio Starter

This block of work focuses on squats and deadlifts. 

Remember a few things here. 
Squats - your hips move up and down and there is flexion in your knees and hips. 
Deadlifts - your hips move forwards and backwards.

Start with a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

Start with palms facing thighs

Hinge at the hips. Soft knees and lower the weights toward the ground in a straight line. 

Maintain a flat back. 

Be rude with your butt and get it out there.  

Lower dumbbells just below knees or mid shin level. 

Stand up and drive your hips forward.

Dumbbell Deadlift

Block 1

Here I utilize two variations of lunges. Make sure to modify as needed and if need be leave the weights alone and just use your bodyweight.

If the exercise calls for 16 reps that equates to total reps and 8 reps/leg. 
Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge (Camila)

Block 2

This block finishes the workout with some band work. Some of my favorite moves here.

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Glute bridge with abduction

Start by standing upright with a band placed over your thighs or ankles. 
Place your weight into your standing leg and slightly tilt towards that leg so that your opposite leg start off the ground. 
With your core engaged, kick your opposite leg outward and open the hip a little as you do.

Standing Band Hip Abduction LEFT

Standing Band Hip Abduction RIGHT

Block 3

W1/D2 DAY 2: Lower Body (60 Min)

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

W1/D1 DAY 1: Upper Body (45 Min)

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

W1/D3 DAY 3: Full Body (60 Min)

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

tess

W2/D1 DAY 4: Lower Body (60 Min)

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

W2/D3 DAY 6: Full Body (60 Min)

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W3/D1 DAY 7: Lower Body (60 Min)

W3/D2 DAY 8: Upper Body (60 Min)

Astrid

Killer before Christmas!!!! Perfect!!!!!!  🎄

W3/D3 DAY 9: Full Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

W1/D2 DAY 2: Lower Body (60 Min)

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