Name: Playbook - Danny Saltos - W1/D2 DAY 2: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.246Z
Duration: 60 min
Description: W1/D2 DAY 2: Lower Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

Paola

i don’t think i have shoulders anymore 😅

Kristina

Nallely

Rossie

Andrea

Julia

This is my third challenge and I’ve now moved up 8 pounds on a move that I first tried in the first few weeks of of my first challenge and used to be difficult for me. Not only am I feeling stronger but I’m not afraid to lift heavier - my legs haven’t ever been this lean and strong at the same time. Loving it!

Natalie

Wow talk about endurance and making every rep count 🥵

Giselle

Andreina

Marisol

Carolina

David

Patricia

Angela

Wowza! I am tired! Great workout. Shower time.

Laura

Sarah Lynn

Today we focuses on push and squats. If you need to modify please feel free to do so.  I’m keeping it low impact but will require some high intensity in the finisher.

We prime our bodies using just our bodyweight so that we send the signals from our brains to our muscles to get ready to work. 

The primal squat is a great tool for opening the hips and finding your natural squat stance.

Make sure your feet remain flat.

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

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

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat
A combination of strength based movements with some faster pace exercises.  

**if you are short on time only do 2 rounds

Start in a high plank position (use light weight 5 or 6lbs) 

Step your right foot to the outside of the right hand/dumbbell

Rotate and press to the sky 

Return to start and repeat on the other side

If the exercise calls for 12 reps that equates to 6 reps per side

High plank step up and press

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Jump Rope

Pre Fatigue

Some squats and shoulders. I tweaked this circuit in the 2.0 version by increasing the volume. The subtle change by adding more reps and sets will change your body in the smallest way. 

We are using one of my favorite squat pattern moves, the cyclist squat. 

To Perform this you can literally use anything to elevate your heels. A bumper plate, a book, a pair of dumbbells, or a rolled up mat or towel.

Hold your weight in a front rack, goblet, or neutral grip

Heels are elevated a minimum of 2 inches using a book, bumper plate, or rolled up mat

Drop down into a squat maintaining an upright torso

Cyclist Squat

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

Block 1

The power of using a solid strength movement (lunges) followed by a power exercise (jump squats) is a great way to truly tax the legs and build lean muscle. 

With hip bridge chest press you can go heavier than normal.  Don’t be afraid to use 10,12, 15, or 20 lbs dumbbells. My client Adeniz is using 15lbs in the video. 

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

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

Jump Squat

Start with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

Block 2

PLEASE READ 

This is a chipper in reps. 

You will complete 4 rounds of 3 movements. 

Each round you will do less reps.

Start with a traditional squat stance and dumbbells racked at your shoulders. 
Drop down by pushing your hips back and bending your knees. 
Stop when your thighs are parallel to the ground. 
Return to standing position and push dumbbells overhead.

DB Squat and Press

Start in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1) that’s one 1 rep

Mountain Climbers into Jump

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

Anchored sit up (weighted)

Start in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1)

Block 3 (finisher)

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

Erika

Casey

Monica

W1/D1 DAY 1: Upper Body (60 Min)

Killer workout! Those lateral lunges - OUCH!

Charles

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

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

Shannon

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

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

W2/D2 DAY 5: Lower Body (60 Min)

ANA PATRICIA

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

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

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

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

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

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

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

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

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

W4/D1 DAY 10: Full Body (60 Min)

Blanca

Awesome training and ne hour of sweat!😅😅😅

Giorgia Cardia

W4/D2 DAY 11: Full Body (60 Min)

Amazing! I had not got on a treadmill in such a long time, So good!! Thank you! 💪🏼

First circuit after the warm-up was very hard 😣 but i made it through 😃

Mariya

Halah K

W4/D3 DAY 12: Full Body (60 Min)

Lorena

Amazing, noticed it’s taking longer to get me to sweat so I can tell the endurance and conditioning is building up! So excited to keep growing with you Danny!

W5/D1 DAY 13: Full Body (60 Min)

Thanks for a great year of workouts!! Keep them coming! Your workouts really are the best for me and I've tried them all!!

Chrissie

W5/D2 DAY 14: Full Body (60 Min)

those rounds you say look easy but to “trust the process.” yeah those ended up being the hardest 😂🤣

W5/D3 DAY 15: Full Body (60 Min)

Paula

W6/D1 DAY 16: Legs & Back (60 Min)

Those bear crawls are the WORST…until I see those triceps comin in hot!💪🏻💪🏻

Michelle

My arms are about to fall off after that finisher 🥵

First workout since having Covid! That was brutal (but in a the best way) THANKYOU 👌🏽

Georgia

W6/D2 DAY 17: Upper Body (60 Min)

Your workouts are awesome and thanks so much man!

Single arm planks! 😮‍💨😮‍💨😮‍💨

Challenging final session of 6 week program. The 🐶's 🐂 🔒🔒

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

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