Name: Playbook - Danny Saltos - W1/D3 DAY 3: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.350Z
Duration: 45 min
Description: W1/D3 DAY 3: Lower Body (45 Min)

Allie

It keeps getting better and better. Great workout for people with significant knee wear

Gerardo

David

Casey

Mountain climbers got me at the ending haha! Great workout!

Laila

Wow that kicked my 🍑! It was 🔥 though 😝

Lauren Ledesma

Carolina

Wow that last super set really emptied everything out!

jessica

Trickery with round 4!! 😜🥵🥵week one in the books! 👊🏽

Jenn Minaya

Vardui

You did it again! I’m ready week 2 here we go😜

Amanda Hollen

Our final day of week 1.  If you have done it right you should feel good, maybe a little sore, but with plenty of energy and “gas in the tank”. I know I keep reminding everyone but this first week is not meant to be hard. It will get more challenging as we progress, I promise.

I love the lateral lunge.  I find it to be one of the most effective movements in my leg day workouts.  

The band lat pull down might be easy for most of you. Regardless, I still want you to focus on form and connecting to the movement. Squeeze with each rep!

DB Lateral Lunge Right

DB Lateral Lunge Left

1. In a high kneeling position with both arms overhead
2. Firmly grab a resistance band and pull down one arm at a time
3. If the exercise calls for 20 reps that equates to 10 reps per arm

Alternating Band Lat Pulldown

Strength Superset 1

The renegade row otherwise known as the plank row is a great upper body pulling movement.  It really targets the core and back muscles.  

The angled lateral lunge is another great variation to the standard lunge.  You’ll really feel this one!

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

1. Start in a high plank position. 
2. Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 
3. Alternate and repeat

Plank Alternating Row

Strength Superset 2

Deadlifts and goblet squats in this block. Moving between hip hinge and knee flexion in the same set is a strong tactic for building strong lean legs.

1. Hinge at the hips as you push your butt back 
2. Slight bend at the knees as you lower the dumbbells toward the ground  
3. Maintain a flat back throughout 
4. Squeeze in your glutes as you return to standing position

DB Deadlift

1. Holding a weight in front of your body
2. Keep your elbows tucked and bend at the knees maintaining an upright torso

Goblet Squat

Strength Superset 3

Build some lactic acid targeting the slow twitch muscles fibers and then we flush it out with some higher pace movement.

Perform 20 SQUATS  followed by 30 seconds of MOUNTAIN CLIMBERS for 4 rounds. No rest!

Find a stance that allows for optimal depth.

Bodyweight Squats - Regular Stance

1. Start in a high plank position
2. Hands directly below shoulders with fingers spread 
3. Back should be flat 
4. Keep your core strong  
5. Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Metabolic Finisher Superset

W1/D3 DAY 3: Lower Body (45 Min)

Lorena

Andrea Alvarez

POST-WORKOUT: Cool Down (10 Min)

Would love for a cool down / warm up to be written out like the workouts. Option of a video and the instruction

Chrissie

PRE-WORKOUT: Warm Up 1 (6 Min)

Nallely

PRE-WORKOUT: Warm Up 2 (5 Min)

Tatyana

Veridiana

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

Woo!! Glad I got up this morning to do this workout!! 🔥

Anna

W1/D2  DAY 2: Lower Body (45 Min)

LISSA Macchiavello

Anette Solveig Grasmo

W1/D4 DAY 4: OPTIONAL -  Booty Focus (30 Min)

Sandra

Laura

Amazing, you’re awesome 🫶🏻 I couldn’t do cardio afterwards though! I always feel guilty but almost never feel strong enough to do it! My endo ovaries can’t take it lol

W1/D3 DAY 3: Lower Body (45 Min)

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