Name: Playbook - Danny Saltos - W2/D2 DAY 6: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.555Z
Duration: 45 min
Description: W2/D2 DAY 6: Lower Body (45 Min)

Casey

I’m beat in a good way! I loved adding ab workouts into the routine.

Hanna

David

Lauren Ledesma

Sara

Sarah

Laura

Tammy Tejeda

Day 6 and it’s gonna be 🔥 

I’ve added some elements from last week and mixed them up a bit. For example please note that this week we are doing weighted lunges as oppose to last week which was just our bodyweight. 

Also, I’ve added an optional glute and core finisher for those individuals seeking more.

B stance squat and the Arnold press. Both of these are considered a push movement.  Make sure to challenge yourself.  
I always say that you have three opportunities in this kind of circuit to push yourself. The first and second round you can go easier but the 3rd is you should look to go a bit harder.

With one foot flat and the other foot off center with heel raised perform a squat.  

Maintain an upright torso and weights at your side. 

** ADVANCED USERS 
You can rack the weights at your shoulders or goblet fashion for a more challenging lift.

B Stance Squats Left

B Stance Squats Right

Kneeling Arnold Press

Strength Superset 1

I’ve included some more dynamic movements in this circuit. Specifically, the plank row and the Glute bridge + fly.

Start in a high plank position. 

Pull one arm towards your rib cage while keeping your abs tight, back flat, and strong shoulders. 

Alternate and repeat

Plank Alternating Row

With one foot forward and foot flat on the ground 

Your back leg is off center with the heel lifted (this is a spotter) 


Majority of the weight is on the front leg 

Hinge at the hips and let your butt go back behind you 

Maintain a flat rigid back as you lower the dumbbells 

Squeeze in your glutes all the way back uo

B Stance Deadlift Left

B Stance Deadlift Right

Perform a glute bridge with a fly 

At the top of the movement perform a Tricep extension

1 full cycle of bridge, fly, extension = 1 rep

Glute bridge Fly + Tricep Extension

Strength Triple Set

A triple set that has two leg and one upper body movement.   

We are adding weight to the lunges so please make sure to go light to moderate on the load.

• feet wide with toes turned out 
• hold your dumbbells down the center line of your body 
• bend your knees and drop your hips 
• push your knees gently outward as you lower yourself.

DB Sumo Squat

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

Weighted Walking Lunges

Hinged at the hips with your torso parallel to the ground 

Perform a reverse fly by bringing the weights out to the side 

Maintain a tight core and strong upper back

Bent Over Reverse Fly

Strength Triple Set 2

This is a low impact finisher meant to challenge your core and target your glutes

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Start on your forearms with fingers interlocked. 

Bring your right knee to right elbow (squeeze) 

Bring your left knee to left elbow (squeeze)

Plank Alternating Knee Tuck

Push through the heels and lift your toes slightly to engage the hamstrings and glutes

Glute Bridge

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

*Optional* Ab and Glute Finisher

W2/D2  DAY 6: Lower Body (45 Min)

Allie

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

Amanda Hollen

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/D2 DAY 6: Lower Body (45 Min)

Community

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