Name: Playbook - Danny Saltos - W4/D2 DAY 14: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.659Z
Duration: 45 min
Description: W4/D2 DAY 14: Lower Body (45 Min)

Sonja

Ileana

All my favorite exercises in one workout ✨

Sara

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

If you are still feeling sore from our W4/D1 workout I suggest you do a bit longer warm up to ensure you are ready to work.

I’m encouraging you yet again to increase the workload by going heavier if you can.   If you can’t because of limited equipment then we can slow down the reps to increase time under tension. 

Last week I introduced the SRDL and this week we look to incorporate it again. The only way to get better is to practice the movement.   

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

In a high kneeling position 

With two dumbbells (one in each hand) 

Press towards the sky to full lockout and alternate 

** each press counts as a rep. So, if the exercise calls for 16 reps that equates to 8 reps per arm**

Kneeling Alt Press

Strength Superset 1

Doubling up the posterior chain movements with this triset.  

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.

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

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

Start with a wide stance. 
Bend forward to rest your forearm on your knee. 
With the other arm grab your dumbbell and pull towards your rib cage to bring the dumbbell as high as possible.

Single Arm Chainsaw Row Left

Single Arm Chainsaw Row Right

Strength Triple Set

Back to business with this split squat! 

Take your time and use weights that are challenging for you. If you have been using 10lbs dbs let’s go to 15’s!

• 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

Bulgarian Split Squat Left

Bulgarian Split Squat Right

Strength Superset 2

This finisher is no longer optional. I’ve given you three weeks to ease into this moment and now it becomes part of our task.

Start by laying down on one side. 
Use your forearm to support your upper body. 
With your top leg, raise it as high as possible (no swinging). 
Make sure your toes are pulled in and angled at the ground.

Side Lying Hip Abduction Left

Side Lying Hip Abduction Right

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

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

Ab and Glute Finisher

W4/D2  DAY 14: 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)

Alexandra

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)

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

jessica

Monica

W3/D2  DAY 10: 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)

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 💪🏽😂🔥🔥

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

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