Name: Playbook - Danny Saltos - W1/D2 DAY 2: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.236Z
Duration: 60 min
Description: W1/D2 DAY 2: Lower Body (60 Min)

Godliva Niyubuntu

You the best man! I've tried many trainers but you give the best balanced workouts for me. Over the past 4 years I have dropped 40 pounds and kept it off but most importantly, I'm in great shape and feel great! Thank you x100!

Charles

Daisy

Jill

This was awesome! So tough with the end:)

Alissa

Sandra

Alejandra

Thanks for adding this gym program! perfect timing ✨ I’m in at barths for a month and returned to an actual gym because there are no COVID cases here and had to take a bread from your programs until now!

Alicia

Giselle

Leg day 

In my style of coaching I like to utilize both squat pattern and hinge pattern moves

This is just a little bit of cardio to get your body warm and your joints lubed up.  

I love the stairs because no matter how fit you get they still kick your 🍑

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

STAIRMASTER

Cardio Warm up

It’s light and breezy. Meant to wake the muscles up but not gas them.

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

This is a warm up exercise. You’ll notice Rachel is only using 5lbs DBs. Do not go heavy on this warm up exercise

Light DB deadlifts

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

If the exercise calls for 20 reps that equates to 10 reps per leg.

Banded Psoas March

Lower body prime

Your legs are ready to rock and roll

The barbell back squat may not be for everyone.  If you are uncomfortable with the placement or unfamiliar with the movement you can always substitute this with dumbbells or a single weight held in goblet fashion.

The cable deadlift is ideal for stretching the hamstrings and glutes. You will not be able to go super heavy but I want it that way.

Start with the bar on resting on your rear shoulder muscles. 

Your feet shoulder width apart. 

Keep your abs braced, lower your butt towards the ground as if you were taking a seat behind you.  

Drop till your thighs are parallel to the ground.  

Push through your heels to return to the top.

Barbell back squat

Holding a straight bar or d handles 

Perform a deadlift by leaning forward and allowing the cable to pull you 

Hinge at the hips, micro bend in the knees, and focus on the hamstring stretch.

Cable Deadlift (gym)

Strength Block 1

Now is your opportunity to go heavy and challenge yourself in this block.

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

Perform a reverse lunge off a slightly elevated surface. If you do not have the ability to do so you can modify by perform a standard reverse lunge.

Perform a total of 16 reps (8/leg)

Deficit Alternating Reverse Lunge

Strength block 2

High volume finisher 

Going for a lot of reps in this one.  

For the banded hip thrust - use a medium resistance band and focus on a moderate tempo (not too slow not too fast) 

* you can substitute this with a light barbell if needed.

Using a band across the hips and secured to the floor perform a hip thrust 

You can substitute a band for a 15 or 20lbs sandbag or dumbbell.

Banded Hip Thrust

Start with one foot flat on your bench.  

The rear leg travels behind your front foot and crosses over the bench.  

Each time you tap the ground is 1 reps

Bench crossovers Right

Bench crossovers Left

Adjust the seat height so that one leg can fully extend when your heel is at the lowest position.

Assault Bike (sub with treadmill or jump rope)

Finisher Block

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

Add a modification for the leg raises I’m short I had to jump off and then climb on the machine to reach the bars

Arely

Giorgia Cardia

Georgia

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

The last 6 minutes… dead! 

Haha! Loved it!!

Grace Hatfield

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

Alexandra

Melissa

W1/D4 DAY 4: Full Body (60 Min)

Perfect!!!!!! My arms were shaking with the last round of  push ups

Jess

David

W2/D1 DAY 5: Upper Body (60 Min)

Jonna

You can find me in child's pose for the next three weeks after this workout

Isabel

W2/D2 DAY 6: Lower Body (60 Min)

W2/D3 DAY 7: Free Day! (60 Min)

great workozt, I did longer breaks for start, but next time I will follow timer 🔥🔥

samakova

Mariya

W2/D4 DAY 8: Full Body (60 Min)

Margarit

W3/D1 DAY 9: Upper Body (60 Min)

I thinks i harmed myself in the barbel sumo squatt 🥺

Bristol

Mirla

W3/D2 DAY 10: Lower Body (60 Min)

W3/D3 DAY 11: Free Day! (60 Min)

Amazing! Would love more like these 😊😊

W3/D4 DAY 12: Full Body (60 Min)

W4/D1 DAY 13: Upper Body (60 Min)

Nallely

W4/D2 DAY 14: Lower Body (60 Min)

W4/D3 DAY 15: Free Day! (60 Min)

I feel like I'm revealing a big secret here... Great workouts for guys too

W4/D4 DAY 16: Full Body (60 Min)

W5/D1 DAY 17: Upper Body (60 Min)

W5/D2 DAY 18: Upper Body (60 Min)

W5/D3 DAY 19: Free Day! (60 Min)

Too long the first circuit took me 30 min to finish

Lorena

W5/D4 DAY 20: Full Body (60 Min)

W6/D1 DAY 21: Upper Body (60 Min)

W6/D2 DAY 22: Lower Body (60 Min)

W6/D3 DAY 23: Free Day! (30 Min)

Finished the whole prograaaaaam!!! Im so excited, love love your workouts

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

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