Name: Playbook - Danny Saltos - W2/D2 DAY 5: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.285Z
Duration: 60 min
Description: W2/D2 DAY 5: Lower Body (60 Min)

Enjoyed this but at block 3 had to combine reps as I can’t get this done in an hour. Having 2 rounds sometimes would be nice versus 3 rounds.

Nicole

Happy New Year! Let’s gooooo 2024! 💫💫💫💫

Nallely

Casey

Shannon

Kristina

Amazing workout. Just what I needed after a week of feast!

Lena

Wendy

Just when I thought I was done with the mountain climbers and lateral lunges…surprise! In the finisher too😩😩🥵🥵👌🏻👌🏻

Michelle

Lorena

I’m only on week 2 and seeing visible results! And so much stronger 💪

Miranda

Noticing I’m able to move up in weights on moves that used to be difficult - this is the only program that’s actually made me feel stronger and more mobile

Natalie

Not as satisfying as the first few ones but still broke a sweat which is good

Mandana

Elisa

Idk if it’s tears or sweat dripping. Wow what a workout!

Giselle

So great! Everything burns 🥵 love this series

Rossie

Grace

Love your workouts a lot! This one had a bit too many lunges in it. But still gave me a good sweat and happy vibes :)

Clara

Laura

David

Awesome!! I would love do you to let us know how much weight the girls are using for the workouts

Andrea

Today we focuses on push and pull for lower body. I combine squat patterns with hinge pattern movements for lower body.

We prime our bodies using just our bodyweight so that we send the signals from our brains to our muscles to get ready to work

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

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

**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

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat

**if you are short on time only do 2 rounds

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Pre Fatigue

Some squats and deadlifts. 

We are using one of my favorite squat pattern moves, the cyclist squat. 

To Perform this you can literally use anything to elevate your heels. A bumper plate, a book, a pair of dumbbells, or a rolled up mat or towel.

Hold your weight in a front rack, goblet, or neutral grip

Heels are elevated a minimum of 2 inches using a book, bumper plate, or rolled up mat

Drop down into a squat maintaining an upright torso

Cyclist Squat

Perform prescribed reps per leg 

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

Block 1

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges

Start with two dumbbells 

Step back with your right leg at a slight angle 

Right leg bends while your left leg remains straight.  

Return to start and alternate.

Reps are a total count. For example if the exercise calls for 20 reps that equates to 10 reps per side

Alternating lateral rear lunge

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 2

This is a chipper in reps. 
10-8-6-4
Remember to modify as needed

Start in a traditional mountain climber position (high plank). 
Hands below your shoulders. 
Ab engaged. 
Perform 4 mountain climbers and 1 jump (4:1)

Mountain Climbers into Jump

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

Laying on your back. 
Bend knees so that your feet are flat on the ground. 
Hands at the sides of your hips. 
Push through your heels and squeeze in your glutes as your hips rise. 
Lower down to the floor in a controlled manner. 
Repeat

Glute Bridge

Block 3 Finisher (Rep Chipper)

W2/D2 DAY 5: Lower Body (60 Min)

Great! Had a good sweat, feeling stronger and enjoyed this before heading to work. Got some good back stretches in as well! Thank you!

Arely

Godliva Niyubuntu

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Torrey

Enjoy these home workouts! My body is feeling it and I am happier I can do this at home before work - without a time crunch.

happy to be back on track again with the programs I love most🥹

Daniela

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

Great workout! Those burpees and mountain climbers… lol not a favorite. I stayed motivated though and finished!

W1/D3 DAY 3: Upper Body (60 Min)

Being shape is better than being out off shape! Let’s go! 😮‍💨

Timea

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

Indira Casahonda Merino

The reverse plank was challenging. Had to modify. But everything else was 🔥. Thank you, Danny ❤️🙏

Lourdes

The armwrap is wrong. Does not match description with the videos

Carmen

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Great workout prior to starting my day! Thank you! I Broke out with a good sweat and am feeling energized!

W2/D2 DAY 5: Lower Body (60 Min)

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