Name: Playbook - Danny Saltos - W5/D1 DAY 17: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.705Z
Duration: 45 min
Description: W5/D1 DAY 17: Lower Body (45 Min)

Lauren Ledesma

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

Amanda Hollen

That was a great workout!! 🔥. Loved the combination of weighted strength work with cardio!

Tracy

Two more weeks and we are done with this challenge! 

This week, just like the others, is going to challenge you mentally and physically.  More so than most! 

Stay focused. Stay committed. Let’s go!

The tempo squat is killer for quads and glutes! 

You’ll notice that my client is using a barbell but I want you to modify by using dumbbells racked at the shoulders.

USE DUMBBELLS RACKED AT THE SHOULDERS. 

The tempo squat focuses on the bottom of the squat which hits the glutes. 

The tempo should be the following 
2 count down 
2 second pause at the bottom 
1 count up

Tempo Squat with Pause (DB version)

Reps Are counted as 1 per leg.  For example of the reps are 20 that would equate to 10 per leg.  

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

This is a chess to floor T push-up 

start in a High plank position 

lower yourself in a controlled manner to the ground once your torso is resting on the ground release your hands from the ground shoot them out left and right to make a T 

now with a strong back you’re gonna pull your hands back in underneath your shoulders press up to a High plank alt row shin and that completes one rep

Chest to floor T push ups

Strength TriSet

Back to the B stance deadlift! We used this throughout the program and now is the time to level up! 

Remember that when you go up in weight it’s ok to modify and lower the rep count.

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

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

Strength Superset

This round is all about the goblet hold.  

With the goblet hold make sure to keep your elbows tucked close to your rib cage

Start with a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

Each step counts as a rep 

Keep torso upright and shoulders down

Goblet walking lunge

Strength Superset 3

4 moves 

Ice skaters 
Weighted jacks 
Superwoman’s
DB burpees 

Complete as many rounds as possible in 10 mins.

Gentle hop from left to right.  Make sure three points touch 
Back foot 
Front foot 
Opposite Hand

3 point ice skaters

With two dumbbells at the shoulders. 

Perform a jumping jack while pressing the dumbbells overhead (similar to a shoulder press but much more dynamic)

Weighted Jumping Jacks

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Holding dbs in each hand 

Drop to the ground and hop your legs back into a high plank position. 

Hop both feet up towards your hands and stand up

*modify by walking your legs out one at a time and walking them back up one at a time to come to a standing position.

Dumbbell Burpees

10 Min AMRAP

W5/D1 DAY 17: 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

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

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

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