Name: Playbook - Danny Saltos - W5/D2 DAY 18: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.698Z
Duration: 45 min
Description: W5/D2 DAY 18: Lower Body (45 Min)

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

Lourdes

Lauren Ledesma

Jenn Minaya

Chelsea

Perform Better! 
Today is a challenge because I’m going to challenge your cardiovascular system with a brief 6 min AMRAP to start.

Out of the kitchen and into the fire! 🔥 

Let’s go! Complete as many rounds as rounds as possible in the 6 mins!

Pick those knees up like you're running from a bear. 

Don't forget to use your arms and keep your gaze straight ahead

High Knees

Simple but effective at preparing the body for an actual loaded movement.

Bodyweight Squats

Hinged at the hips 

Torso parallel to the ground 

Knees soft

Holding a single kettlebell 

Pull towards your sternum 

Tap the ground on each rep. 

Remember not to raise or lower your torso

KB Gorilla Row (alternating)

Start in a high plank position

Lower yourself to the ground so that your entire body rest on the floor. 

Pause for 1 to 2 seconds. 

Push all the way up to a complete high plank

Chest to floor push up

6 min AMRAP Starter

This round is made up of the sumo DB squat, the lateral lunge , and bicycles.  
 
Do not lock out the hips or knees with the sumo squat.  Keep tension in the legs and glutes.

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

Sumo DB squat

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Alternating Lateral Lunge

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

Strength/Ab Triset

It’s another big set! 

DB deadlift paired with single leg bridges and some plank rows! 

Let’s go!

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

Single leg glute bridge Left

Single leg glute bridge Right

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

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!

Bulgarian Split Squat Left

Bulgarian Split Squat Right

Laying on your back with your hands by the side of your hips 

Lift your legs to draw a half circle. 

Tap feet at the top and go back the same path without touching the floor

Abs leg circles

Strength Superset 2

Hands below your shoulders 

Knees below your hips 

Band over the thighs (a little higher so that you can get more range of motion)

Fire hydrants Left

Fire hydrants Right

With the band over the thighs 

Drop your bum a few inches 


Make sure to keep your form and feel the burn

Squat Pulse

W5/D2  DAY 18: 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)

Sandra

Laura

Amazing, you’re awesome 🫶🏻 I couldn’t do cardio afterwards though! I always feel guilty but almost never feel strong enough to do it! My endo ovaries can’t take it lol

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

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