Name: Playbook - Danny Saltos - W2/D2 Week 2/ Day 2
Uploaded: 2024-04-02T18:21:29.797Z
Duration: 40 min
Description: W2/D2 Week 2/ Day 2

Lourdes

Week 2 Day 2: Lower Body Agility & Core Precision

This workout introduces new exercises like Dumbbell Step-Ups and Cable Woodchoppers, focusing on lower body agility and core strength. Expect to challenge your balance, coordination, and core stability, all while keeping your heart rate elevated with dynamic kettlebell swings.

5 Minutes of the row or light cardio of your choice.

Rower

This quad round will consist of 5 moves designed to tax your lower body and cardiovascular system. 
* Db step ups  
* dumbbell lunges 
* kettlebell deadlifts 
* 1 minute of kb swings
* Kneeling Wood Choppers

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

-With two kettlebells in the front rack position perform walking lunges- Repeat for time or reps

KB front rack walking lunges

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

With your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations

Strength & Cardio

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Start by sitting on the floor. 
Knee bent and feet hovering 1-2inches off the ground. 
Torso should be 45 degrees to the ground. 
Start by holding the dumbbell with both hands and twist side to side.

Dumbbell Russian twist

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running (steady state) or cardio of choice

Core & Cardio

W2/D2 Week 2/ Day 2

Finally getting to this challenge. Loved it! Thank you, Danny 🙏❤️

Loved it! Excited for a shorter format so I can focus more on consistently working out throughout the week.

Annalisa

Short and sweet? Consistent heart rate so it wasn’t easy. Can’t wait for the next One. Definitely a thumbs up for the sprinkled in cardio!

Heather

W1/D1 Week 1/ Day 1

The second block with FOUR rounds was 🔥🔥🔥🔥. Thank you, Danny ❤️🙏

W2/D2 Week 2/ Day 2

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