Name: Playbook - Danny Saltos - W4/D2 DAY 14: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.580Z
Duration: 60 min
Description: W4/D2 DAY 14: Lower Body (60 Min)

David

Sandra

Nallely

The last 12 minutes! Such a killer workout.

Grace Hatfield

Giselle

We are revisiting movements from last week and looking to increase the load slightly for each move.

This is just a little bit of cardio to get your body warm and your joints lubed up.  

We are getting legs flowing with some treadmill hills.  Make sure to click on the treadmill demonstration to see what the 5 min drill looks like

This is a hill drill that will get your quads and posterior chain firing before we work.  

Minute 1 - 2% Incline / 6-8mph speed 
Minute 2 - 4% incline / 5.5-7.5 mph speed 
Minute 3 - 6% Incline / 5-7mph speed 
Minute 4 - 4% incline / 5.5-7.5 mph speed
Minute 5 - 2% Incline / 6-8mph speed



Choose a speed that is 7,8, or 9 on the RPE scale. 1 = Easy Breezy 10 = ☠️

Treadmill Hill Run (read description)

Cardio Warm up

It’s light and breezy. Meant to wake the muscles up but not gas them.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Start with the bar on resting on your rear shoulder muscles. 

Your feet shoulder width apart. 

Keep your abs braced, lower your butt towards the ground as if you were taking a seat behind you.  

Drop till your thighs are parallel to the ground.  

Push through your heels to return to the top.

Barbell back squat (just bar)

Lower body prime

Heavy on both these movements. I encourage you to challenge yourself with weights.  IF YOU FEEL UP FOR IT! Listen to your body please

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 single leg deadlift  Left

Hand supported single leg deadlift Right

We never fully lock out the hips here.  We prevent locking out so that the quads and glutes stay engaged

Sumo DB squat

Strength Block 1

Now is your opportunity to go heavy and challenge yourself in this block.

Your stance is based on your anatomy.  

Find a foot position where toes are straight up and your knees do not buckle. 

Control the tempo down and up.  Don’t get sloppy!

Leg press

Jump Squat

Standing close to the bar 

Stand wide and toes turned out 

Make sure to maintain a flat back and strong core 

Inhale and you lower the bar and exhale as you stand and squeeze in your glutes

Barbell Sumo Deadlift (Alyssa)

Strength block 2

This is a 10 minute AMRAP. Complete as many rounds as possible in 10 minutes.  

This is one of my favorite ways to finish a workout. It really works to “empty the gas tank”.  

Let’s go!

Start with 2 dumbbells 

Hop back into a high plank 

Hop wide with both feet landing outside of your hands 

Stand up and raise the dumbbells overhead

Devils Burpee

Perform prescribed reps per side. For example if the exercise calls for 15 reps that equates to 15 reps per side 

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip LEFT

Place your hands below your shoulders and knees below your hips. 

Raise your knees off the ground approximately 1 inch. 

With your core engaged, walk your entire body to the left about the width of a workout mat and repeat back in the opposite direction.

Lateral Bear Crawl

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip RIGHT

Finisher 10 min AMRAP

W4/D2 DAY 14: Lower Body (60 Min)

Add a modification for the leg raises I’m short I had to jump off and then climb on the machine to reach the bars

Arely

Giorgia Cardia

Georgia

W1/D1 DAY 1: Upper Body (60 Min)

Godliva Niyubuntu

You the best man! I've tried many trainers but you give the best balanced workouts for me. Over the past 4 years I have dropped 40 pounds and kept it off but most importantly, I'm in great shape and feel great! Thank you x100!

Charles

Daisy

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

The last 6 minutes… dead! 

Haha! Loved it!!

Alejandra

W1/D3 DAY 3: Full Body Follow Along (60 Min)

Alexandra

Melissa

W1/D4 DAY 4: Full Body (60 Min)

Perfect!!!!!! My arms were shaking with the last round of  push ups

Jess

W2/D1 DAY 5: Upper Body (60 Min)

Jonna

You can find me in child's pose for the next three weeks after this workout

Isabel

W2/D2 DAY 6: Lower Body (60 Min)

W2/D3 DAY 7: Free Day! (60 Min)

great workozt, I did longer breaks for start, but next time I will follow timer 🔥🔥

W4/D2 DAY 14: Lower Body (60 Min)

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