Name: Playbook - Danny Saltos - W2/D3 DAY 7: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.539Z
Duration: 45 min
Description: W2/D3 DAY 7: Lower Body (45 Min)

LISSA Macchiavello

Tlatsi

David

Ileana

Irina

Paola

Monica

Whitney

Jenn Minaya

two weeks and i already see my body changing! thank you

Chelsea

Madalina

Day 3 is filled with a well rounded workout + glutes!

Sumo and deadlifts have to be one of my favorite leg supersets. 

Finish the week strong and challenge yourself with these movements. Make sure to focus on form regardless of weight change or not.

• 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

Hinge at the hips as you push your butt back 

Slight bend at the knees as you lower the dumbbells toward the ground  

Maintain a flat back throughout 

Squeeze in your glutes as you return to standing position

DB Deadlift

Strength Superset 1

This Triplett targets all the smaller muscles - shoulders, biceps, and triceps!

The plank tricep kickback will work your core so make sure to maintain and straight line from your heels, hips, and arm pits.

Kneeling Bicep Curls

Start in a high plank position

Hand directly below your shoulders

Pull your elbow towards your ribcage 

Extend arm and flex in your tricep

Return arm to the starting position

Plank Row and Tricep Kickback Left

Plank Row and Tricep Kickback Right

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

Strength Triplett

Deadlifts and goblet squats in this block. Moving between hip hinge and knee flexion in the same set is a strong tactic for building strong lean legs.

Start in a wide stance with toes turned outward

Hinge at the hips with a soft bend in the knees while your butt points back

Weights travel directly down towards the floor 

Stop at mid shin height and stand back up while squeezing in your glutes

Dumbell Sumo Deadlift

Position the band above the knees. 

Rack the weights at the shoulders. Make sure to inhale as you sink your hips down and exhale as you stand.

Banded Step Squat

Strength Superset 3

This metabolic push is gonna burn your muscles and lungs! Make sure to move at a consistent pace. I’m more concerned with making it through this finisher than burning out before you can finish.

Start in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

A rep is counted as one per leg. For example if that movement calls for 20 reps total that equates to 10 per leg. 

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Metabolic Finisher superset

W2/D3 DAY 7: 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/D3 DAY 7: Lower Body (45 Min)

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