Name: Playbook - Danny Saltos - W5/D3 DAY 19: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.681Z
Duration: 45 min
Description: W5/D3 DAY 19: Lower Body (45 Min)

Perfect way to end my week. Thank you❤️🙏

Lourdes

Irina

Woo! It was good to get back into it after being gone for 10 days 👊🏻🔥

Lauren Ledesma

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

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

15 second recovery in between each movement.  

We want to start at a 6 or 7 intensity

Jump Rope

With a band over your thighs above the knees 

Perform a glute bridge and push your knees out at the top of the position.

Glute bridge with Abduction

Start in a quadruped position 

Hands below your shoulders and knees below hips 

Walk laterally to one end of your mat and return to start

Lateral Bear Crawl

Cardio Hot Start

Dumbbell deadlift + weighted Glute bridges are a great combo for heavy lifting.  
Don’t be afraid to go up in weight and challenge yourself.

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

Strength Superset 1

Playing with all the angles here!

It’s important when performing the traveling lateral lunge that the working leg does the majority of the work. The leg that remains straight on the lateral lunch should be active only on returning to the starting position. Think of sliding your foot rather than picking it up

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

Holding a single dumbbell

Lateral lunge with opposite leg

Anchor leg stays straight

Chest leans forward slightly to create a hinge at the hips and bend at the knees 

Stand and simultaneously drag your anchor leg to meet your standing leg
Repeat

Traveling Lateral Lunge Left

Traveling Lateral Lunge Right

Strength Superset 3

Three bodyweight movements that require no equipment whatsoever. Focus on your form and technique and keep everything nice and tight!

Keep your hips up and walk your legs out one foot at a time as far as you can while maintaining control.

Hamstring Walk Out

Plank Walk Up

Bird Dog Crunch( left elbow to right me)

Bird Dog Crunch (right elbow to left knee)

Hamstrings, Arms, and Core

W5/D3 DAY 19: 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/D3 DAY 19: Lower Body (45 Min)

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