Name: Playbook - Danny Saltos - W2/D1 DAY 4: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.212Z
Duration: 60 min
Description: W2/D1 DAY 4: Lower Body (60 Min)

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

Camilla

tess

Amanda Hollen

This week we start with lower body.  Switching it up a little but not too much. Remember that we keep the stimulus simple and changes to a minimum in this beginners fundamentals program.  

Trust the process!

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

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

Glute bridge with abduction

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 week 1 - this is an extension of the warm up.  Still getting our bodies primed but pushing it a little more.

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

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

Low plank

Cardio/Core Starter

I have reduced the recovery time this week so that you push yourself a bit more than last week. 

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.

Reps are counted as a total.  For example if the exercise calls for 20 reps that is 10 reps per leg 

With weights racked at the shoulders 

Perform alternating lunges with a double pulse with each step. 

Make sure to keep your torso upright and elbows tucked.

Double Pulse Walking Lunge

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

Each step back is a rep.

Alternating Reverse Lunge w/weight

Block 2

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

Squat and push the knees out at the bottom of the movement to engage the quads, glutes, and hamstrings.

Squat with band 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

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

Block 3

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

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

Terri

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)

Kristina

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

W1/D2 DAY 2: Lower Body (60 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)

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?

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

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