Name: Playbook - Danny Saltos - W2/D1 DAY 5: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.457Z
Duration: 45 min
Description: W2/D1 DAY 5: Lower Body (45 Min)

Woo! This was a great starter to my week 🔥

Allie

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

Alexandra

Andrea

Woo, that was tough! But so with it 👊🏻🔥

Lauren Ledesma

Amanda Hollen

Love this challenge. 30-35 mins workouts then I add on 5’ Abs and 15’ cardio and I feel great by the end!!

Meiline

Carolina

jessica

Jenn Minaya

Erika

Tracy

Tammy Tejeda

We finished week 1 strong! Now, we start to level up slowly.  I’m going to introduce some new exercises, techniques, and variations. PLEASE READ the circuit description as well as the exercise description as well. 

Let’s go!

I introduce you to the pause squat and a negative chest to floor push up.  You might love/hate me :-)

1. Holding a pair of dumbbells at your sides 
2. Lower to the bottom of your squat and hold for the instructed time

DB Pause Squat

1. Lower yourself to the ground while exhaling
2. Lift your hands off the floor 1 to 2 inches 
3. Return your hands below your shoulders and press back to start

Chest to Floor Negative Push Up

Strength Superset 1

This block focuses on deadlifts and a hip row.  Start to consider going up in weight on moves like the deadlift. If you felt last week was too easy then definitely go up in weight.  For example if you used 10lbs DBs last week use 15 this week.

1. Start hinged at the hips with your palms facing up
2. Pull your elbows towards your rib cage and your wrist towards your hips

Bent Over DB Hip Row

1. Start hinged 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

Strength Superset 2

Week 2 we add weight to our Bulgarian split squats which is undoubtedly make it more challenging for you. You welcome :-)

Place your back foot on a stable surface that is at least knee height. 

Your front foot should be about 2-3 feet from that surface. 

Keep your torso upright, core engaged, and hips facing forward. 

Drop your front thigh till it is parallel to the ground. 

Push through the heel and stand

Bulgarian Split Squat Left

Bulgarian Split Squat Right

Standing tall 
Core engaged
Hips tucked 
Shoulders down 
20 reps is the total count.  10/arm

Standing Alternating Shoulder Press

Strength Superset 3

This is a chipper in time. 3 moves 

Ice skaters 
Bodyweight Squats (fast tempo) 
Plank Dual Knee tucks 

Round 1 - 40 seconds per exercise 
Round 2 - 30 seconds per exercise 
Round 3 - 20 seconds per exercise

1. Gentle hop from left to right
2. Make sure three points touch (back foot, front foot, opposite hand)

3 Point Ice Skaters

Simple but effective at preparing the body for an actual loaded movement.

Bodyweight Squats

1. Start in a high plank position
2. Hop both knees up to the right elbow
3. Return to plank
4. Hop both knees up to the left elbow
5. Return to plank

Plank Alternating Knee Tucks

1. Start in a high plank position
2. Hop both knees up to the right elbow 
3. Return to plank
4. Hop both knees up to the left elbow
5. Return to plank

Metabolic Challenge

W2/D1 DAY 5: 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!! 🔥

Gerardo

Anna

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

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

W2/D1 DAY 5: Lower Body (45 Min)

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