Name: Playbook - Danny Saltos - W3/D2 DAY 10: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.578Z
Duration: 45 min
Description: W3/D2 DAY 10: Lower Body (45 Min)

Sonja

That last optional set really is both mental and physical! Great workout!!

jessica

Monica

This one was the toughest so far, but LOVE a good challenge 🫶🏻

Alexandra

Still building upon last week we look to get stronger, perform better, and level up. 

If you are still feeling sore from our W3/D1 workout I suggest you do a bit longer warm up to ensure you are ready to work.

Let me introduce the single leg RDL

We are using a hand supported version of this move. Why, you ask? Having a stable surface to hold onto allows you to maintain proper form and go slightly heavier.  You can use anything - a counter top, a chair, or desk as long as you can have a solid hand on it.

Holding a support structure , with a dumbbell in the opposite hand, lower the dumbbell to the ground while raising the rear heel towards the sky.  Once your torso and back leg are parallel to the ground stop and return to start.

Hand supported SLRDL Left

Hand supported SLRDL Right

Start with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

Strength Superset 1

Don’t be afraid to add some weight to the Glute bridge.  Being that you are in a very stable position you can go heavy and feel secure.

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

start by laying on your back 

Knees bent and feet flat on the ground 

Place a weight gently on your hips

With both hands holding the weight press through your heels and raise your hips  (squeeze in your glutes) 

Return to start and repeat

Weighted Glute Bridge

Strength Triple Set

*The Bulgarian Split Squat w/ Hinge*

Do this movement without any weight initially (first round) so that you can get comfortable with the exercise.  

Notice in the video that my client has a hinge forward allowing her chest to come over her knee.

• 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

Perform 10 reps per leg 

The dumbbells frame the standing foot 

You can use any object to elevate the rear leg (chair, sofa, box)

Bulgarian Split Squat with Hinge Left

Bulgarian Split Squat with Hinge Right

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 optional finisher 😉 Is timed 
4  moves for 30 seconds each! 2 rounds and you’re done!

Start with your feet together

Hop out with both feet simultaneously and land in a squat. 

Hop both feet together and stand tall 

Repeat

Squat in and outs

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

With a band over your thighs above the knees 

Perform a glute bridge and push your knees out at the top of the position.

Glute bridge with Abduction (Camila)

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

W3/D2  DAY 10: 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

David

W1/D3 DAY 3: Lower Body (45 Min)

LISSA Macchiavello

Anette Solveig Grasmo

W1/D4 DAY 4: OPTIONAL -  Booty Focus (30 Min)

Woo! This was a great starter to my week 🔥

Sandra

Laura

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

Woo I’m gonna be sore tomorrow 😅 great workout!

Casey

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

Hanna

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

Tlatsi

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

Vardui

W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

Erika

Lauren Ledesma

Loved the tempo and the finisher! 🤜🏽🤛🏽🔥

Jenn Minaya

W3/D1 DAY 9: Lower Body (45 Min)

OH MY GOODNESS!! Toughest workout thus far🥵💪🏽💀🤗 nervous and excited for week 4!

Chelsea

W3/D3 DAY 11:  Lower Body (45 Min)

W3/D4 DAY 12: OPTIONAL - Booty Focus (30 Min)

Flores

Amazing as always! A great start to week 4.

Hayley

W4/D1 DAY 13: Lower Body (45 Min)

Ileana

All my favorite exercises in one workout ✨

Sara

W4/D2  DAY 14: Lower Body (45 Min)

Really loved that arm workout in between the leg sets.

The cardio in the beginning got me pumped and I performed better than when I have the cardio in the end of the work out. Enjoyed this workout a lot ☺️

W4/D3 DAY 15: Lower Body (45 Min)

Wow, a very effective 30min booty burner! 🙌🏽🍑🔥🔥

W4/D4 DAY 16: OPTIONAL - Booty Focus (30 Min)

How come there has been only a focus on dumbbell work for this challenge? 

also, i have hit all three workouts the last 4 weeks and i don’t want to miss any. I am traveling this week and am not sure i’ll have weights. Can i use resistance bands and body weight for one day to stay on track?

Elizabeth

W5/D1 DAY 17: Lower Body (45 Min)

Thank you for these 45 minute routines. They’re perfect and I feel the burn!!

Lourdes

W5/D2  DAY 18: Lower Body (45 Min)

Perfect way to end my week. Thank you❤️🙏

Irina

Woo! It was good to get back into it after being gone for 10 days 👊🏻🔥

W5/D3 DAY 19: Lower Body (45 Min)

W5/D4 DAY 20: OPTIONAL - Booty Focus (30 Min)

Astrid

Last week of the program started Kicking my butt!

W6/D1 DAY 21: Lower Body (45 Min)

Wow!!!! My legs are on fire! Thank you❤️

W6/D2  DAY 22: Lower Body (45 Min)

The devil’s burpee was HARD!!! But the best way to end my workout even if I hated that part the most. Feeling energized and thankful my body can do it. Thank you Danny❤️

Really enjoyed this program 🔥 this booty and legs are saying thank you hahah 👏🏼👏🏼

Thank you so much! Every time I finish a workout I feel great.

W6/D3 DAY 23: Lower Body (45 Min)

My glutes and me are crying 💪🏽😂🔥🔥

W3/D2 DAY 10: Lower Body (45 Min)

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