Name: Playbook - Danny Saltos - W4/D3 DAY 15: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.641Z
Duration: 45 min
Description: W4/D3 DAY 15: Lower Body (45 Min)

Ileana

Really loved that arm workout in between the leg sets.

jessica

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 ☺️

Sara

Sunday Funday 🔥🔥🔥loved the first round tempo, got me pumped for the workout!

Jenn Minaya

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

This cardio hot start isn’t nice and I won’t apologize for that.

We want to start at a 6 or 7 intensity

Jump Rope

Start in a high plank position 

Bring your hips up into a pike and reach your right hand towards your left foot. 

Return to plank. 

Repeat pike and reach your left hand towards your right foot.

Plank to Pike Toe Tap

Perform a standard squat 

Make sure to breathe and maintain an even weight distribution through both legs

Body Weight Squats

Cardio Hot Start

Sumo deadlift combined with reverse lunge knee drive is gonna set your legs on 🔥

Standing with your feet wide and toes turned out 

Lower the dumbbells to the ground. 

Stop at mid shin height and stand up with exhaling and squeeze in the glutes.

Dumbbell Sumo Deadlift

Perform equal reps per leg. If the exercise calls for 12 reps that equates to 12 reps per leg

Standing on an elevated surface (book, bumper plate, side walk curb) 

Perform a reverse lunge and drive the knee forward to give a small hop.  
Modify as needed. If you cannot do the hop just pistol the leg with no jump.

Deficit Reverse lunge and Knee drive

Strength Superset 1

You can use a bench, chair, coffee table, or sofa.  Do not collapse forward.  Make sure to keep your shoulders back and chest open

Dips

Kneeling Bicep Curls

One rep is counted as 1 lateral 2 front raise. For example if the movement calls for 20 reps that equates to 10 front raises and 10 lateral raises. 

Standing tall with two dumbbells 

Raise your right arm laterally to the side 

Raise your left arm in a front raise

Alternate and repeat. 

No swinging

Alternating Lateral and Front Raise

Arm Blaster Triset

Heel raised goblet squats are great for getting depth on your squat. More depth = greater range of motion = more muscles activated.

To elevate your heels you can use a spare set of dumbbells, a bumper plate, a book, or a folded up mat. Anything will work as long as you have an or so of a lift.

You can sub by using a rolled up mat, book, bumper plate, or dumbbells to elevate your heels.

Heel elevated goblet squat

DB lateral lunge Left

DB lateral lunge Right

Strength Superset 3

W4/D3 DAY 15: 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! 🤜🏽🤛🏽🔥

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

Sonja

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

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)

All my favorite exercises in one workout ✨

W4/D2  DAY 14: 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/D3 DAY 15: Lower Body (45 Min)

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