Name: Playbook - Danny Saltos - W6/D1 DAY 21: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.744Z
Duration: 45 min
Description: W6/D1 DAY 21: Lower Body (45 Min)

Anette Solveig Grasmo

Astrid

Last week of the program started Kicking my butt!

Hanna

Laura

Week 6 and I promise not to disappoint.  

Think of these last 6 weeks as making a sandwich. Every week we have added a new ingredient and finally we are ready to put it all together.

This is not meant to annihilate it’s meant to stimulate.  The difficult should hover somewhere around 6 or 7 on the RPE scale.

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

Jump Rope

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

The pause squat is back on day 1! 

I’m combining this with a deadlift and chest press. 

Challenge yourself and increase the weight if it’s getting easier.  Don’t fear it!

Holding a pair of dumbbells at your sides 

Lower to the bottom of your squat and hold for the instructed time.

DB Pause Squat

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 with your back flat on the ground. 

Knees bent and feet flat on the floor. Push your hips up and hold them there. 

Press both dumbbells toward the sky and slowly lower so that your elbows tap the ground.

DB Floor chest press

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.

Each step counts as a rep 

Keep torso upright and shoulders down

Goblet walking lunge

Choose a weight that allows you to control the movement and not swing the weight.

Plank lateral press Left

Plank lateral press Right

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)

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 15 paces in one direction and then repeat in the opposite direction.

Lateral Band Walk (15 steps left /15 right)

Start by placing your knees on the ground. 

Toes untucked and your knees in line with your hips and shoulders. 

Perform a shoulder press by pressing both dumbbells toward the sky.

Kneeling Shoulder Press

Strength Superset 3

Complete as many rounds as possible in 6 mins

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

The ratio here is 4:1 

4 high knees and 1 shuffle. Each set of high knees is 1 rep

High knee and shuffle

Holding a kettlebell, dumbbell, or y bell 

Wide stance with your toes slightly turned out 

Shift your weight to the left and immediately shift your weight to the right

Crossack lunge (bodyweight)

6 Min AMRAP

W6/D1 DAY 21: 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

W6/D1 DAY 21: Lower Body (45 Min)

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