Name: Playbook - Danny Saltos - W1/D2
Uploaded: 2024-01-30T01:45:28.407Z
Duration: 45 min
Description: W1/D2

Lauren Ledesma

Gwen

susan

Woo! That was tough but it feels good to get back into it 💪🏼

Margarit

Great start for my morning! Feeling more confident in my abilities and body posture when doing moves. Thank you!

Nicole

Alexandra

Allie

Jess

Lourdes

DAY 2! Another full body workout. This time we are going to focus on the shoulders, hamstrings, and core. When  I say "focus" that does not mean we will not be doing other muscle groups but simply as the term implies- focusing on certain areas that are often neglected.

Some of you may look at this circuit and wonder..."what is wrong With Danny?" or often times my clients will ask "Did I do something wrong?!". 
My reply is always the same, you did nothing wrong at all. This is how I show love. lol

The idea here is to perform 4 rounds unbroken of two movements 
1) Jumping Jacks
2) Planks

Now you might think that this combo sounds easy but the reality is that it will start to build up in difficulty as you go through it.

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

Start on your forearms with fingers interlocked. 

Bring your right knee to right elbow (squeeze) 

Bring your left knee to left elbow (squeeze)

Plank Alternating Knee Tuck

OMG!

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

20 reps total (10 reps/leg) 
This lunge hits different. We step out and back at an angle (45 degrees). 

Don’t step straight back and don’t go lateral.

Alternating 45 degree Lateral Lunge

Alternating Z Press

Block 1

Three moves 
- hamstring curls 
- side plank lateral raises 
- Ab bicycles 

Each move on its own is manageable but together in a circuit it will elicit an elevated heart rate similar to what you would experience in a light run/jog.

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

Start in a side plank position 

Holding a dumbbell in your top arm perform a lateral raise till your arm is fully extended towards the sky. 

Return to start in a controlled manner and repeat

Side plank lateral raise

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

Block 2

This is an AMRAP 
AMRAP stands for as many rounds as possible. 
You are going to complete 
16 Cossack lunges 
12 jump lunges 
10 plank push ups 
8 sit up and chop

Repeat this format until the timer runs out.

Holding a kettlebell, dumbbell, or y bell 

Wide stance with your toes slightly turned out 

Shift your weight to the left and immediately shift your weight to the right

Crossack lunge

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

**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

One sit up counts as a reps

For example if the exercise calls for 20 reps that equates to 20 total sit ups and 10 chops per side.

Sit up and chop

OMG 2.0!

W1/D2

Kicked my booty but feel great !! Day 1 off to a good start

Margaret

Danny nevers lets us down with his workout..I am literally sweating and shaking😅

Bina

W1/D1

Paola

W1/D3

Tania

Frida

W1/D4 Week 1 Bonus Workout

Crushed it!!!! Feel so good starting week 2

Lorena

W2/D1

W2/D2

Anette Solveig Grasmo

W2/D3

My calves haven’t been the same since the first time we did jump ropes a while ago and then again last week. The ball of my foot is so tight!! And now jumping jacks for a min. Danny help!!

Heather

Nallely

W2/D4 Wk2/D4 Bonus Workout

It's fire 🔥🔥🔥 thank you 💪💪

Carla

Great workout to start my morning!! 🚀🥰

W3/D1

Great one! Took me 70 minutes though! You're the best!

Charles

Although these workouts are shorter than the Beach Body ones, I might say they are harder. The HIIT parts just kill me 🥵🥵 and I used to be a HIIT girl, but nowadays I prefer weight training. But I love that this program is shorter:)

W3/D2

Indira Casahonda Merino

I thought 1 min of mountain climbers was a bad thing, that was until I get 1 min of jump lunges 🥵🥵🥵 on the same round.. twice! 🥵🥵 Danny's trying to kill us 💪💪 Love it!! Thank you so much

W3/D3 Wk3/D3

W3/D4 Week 1 Bonus Workout

Felt great to start the morning with this!!! Thank youuu

W4/D1

Woohoo!! That felt great! Thanks Danny 🙏🏼

Good work out! But could we incorporate more ab work? They need a bit of toning and strengthening for better balance and overall better form

🔥🔥🔥 The last part!!! Thanks Danny 🙏❤️

W4/D2

W4/D3

W4/D4 Wk4/D4 Bonus Workout

Woo! That was tough but feeling really good now

Annalisa

Phew! Tough but I can feel my legs getting stronger! Loved it.

Alicia

W5/D1

😭😭😭 but it’s in the books. The jump rope kills my calves

👏🏻👏🏻 I can def feel progress, especially with the hip dips.

W5/D2

Danielle

W5/D3

W5/D4 Wk2/D4 Bonus Workout

Keep pushing forward! Overcame a challenge on wk 2 of this challenge, but didn't let it hold me back. Persistence is key! LFG!!!

W6/D1

Ahhhh thank you for adding the cool down at the end. ❤️🙏

W6/D2

Wahoo!! I had a setback in the first week of the challenge and had to rest for a couple weeks, but so glad I got back into it! Feeling stronger, more at home in my body, and more focused! Thank you!!

So good! Definitely feel stronger and more toned than when I first started. Can’t wait for the next challenge!

Great! I can do most of these exercises and am starting to feel I can move through the reps quicker.

W1/D2

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