Name: Playbook - Danny Saltos - W6/D2 DAY 22: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.529Z
Duration: 60 min
Description: W6/D2 DAY 22: Lower Body (60 Min)

Another fave! Felt challenged but strong. Sad this is almost over :(

Annalisa

Mariya

Kristina

That glute activation section should be called glute killer… they were on fire the whole time

Natalie

Laura

Mcmfer

It was killer workout, but I loved it 😍

Nana

I almost died!! But I did it. 😩👏🏻

Paola

This was killer! But such a great workout

Chrissie

Great leg day! Those curtsy lunges with a squat jump we’re killer 💀

Erika

Leg day is the best day! Let’s go team!

We prime our bodies using just our bodyweight so that we send the signals from our brains to our muscles to get ready to work

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

Alternating knees 

Each knee tap is a rep 

Exhale when bringing the knee towards your elbow

High plank knee to elbow

Keep your torso upright with your shoulders back and down. 

Drop the back knee so that it bends and your thigh should be perpendicular to the ground. 

Repeat

Walking Lunges (no weight)

Movement Preparation

This circuit warms up and gets the glutes firing for this lower body workout

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 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

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 (Camila)

Squat and push the knees out at the bottom of the movement to engage the quads, glutes, and hamstrings.

Squat with band abduction

Glute Activation

This first block is a bit more challenging because I am pairing compound movements with smaller muscles.

Start with your right foot flat and left foot back with heel raised 

Perform a deadlift with the focus being on the front standing leg 

Feel the stretch through the front leg hamstring
Stand and squeeze in the glutes 

If the exercise calls for 15 reps that equates to 15 reps per leg

Staggered stance deadlift Left

Staggered stance deadlift Right

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

Sumo DB squat

Perform prescribed reps per side. For example if the exercises calls for 15 reps that equates to 15 reps per side.

Start in a seated position on the floor with your heels off the floor (you can modify by keeping your heels down) 

Twist to your left for prescribed reps and stopping in the middle.

Half Way Russian Twist

Block 1

Make sure to focus on form and keep your reps strict. Do not cheat and modify as needed. If you cannot complete the prescribed reps with good form then only complete what you can.

Step back with your right leg (right leg stays straight) 

Left leg bends and hinge at the hips to let your chest drift over your knee 

Holding a weight in your right Arm 

Let the weight frame the inside of the left foot 

If the exercise calls for 12 reps that equates to 12 reps per side

Step Back Hinged Lunge Left

Step Back Hinged Lunge Right

Perform a curtsy lunge and squat jump in between each rep.  

Each curtsy lunge counts as a rep. 
Perform a squat jump after each curtsy lunge.

For example if the exercise calls for 20 reps that equates to 10 curtsy lunges per leg.

Curtsy Lunge and Squat jump combo

Block 2

Complete this aerobic finisher by completing 3 rounds of the circuit with as little rest as possibel

Jump Rope

Reps are counted per leg. For example if the exercise calls for 10 reps that equates to 10 per leg. 

Start with your right foot on the bench. 

Press through your heel to lift your body and pistol the left knee past your hips.  

With control, lower yourself down to the ground and repeat.

Alternating Bench step ups

Place hands to the ground. 

Hop both feet back into high plank. 

Lower your body to the ground

Pop up and with hands overhead reach towards the sky.

Burpee

Aerobic Finisher

W6/D2 DAY 22: Lower Body (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Tiffany

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

W1/D3 DAY 3: Free Day! (45 Min)

Jordan

David

susan

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

Jess

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Somaih Hameed

Tamara

Great workout!  I am loving the workouts, the instruction and the app!

Tracy

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

Jacqueline

W2/D3 DAY 7: Free Day! (45 Min)

Anette Solveig Grasmo

Nallely

W2/D4 Wk 2/DAY 8: Full Body (60 Min)

Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

Clarissa Gillis

W3/D1 DAY 9: Lower Body  (60 Min)

Julia

W3/D2 DAY 10: Shoulders + Arms (45 Min)

Loved this workout. Miss live workouts. Thank you so much, Danny ❤️🙏

Lourdes

So good!! Follow along video was perfect for me today 👌🏼

Killerrrrrr, specially after Day 2 being upper body as well😅

Giselle

W3/D3 DAY 11: Full Body Follow Along (60 Min)

Just barely completed that last finisher. 4 roundssssss 🫠👌🏼

Wow. Thought I was hallucinating reading 4 rounds of the whole finisher and nopeee!! What a killer in the best way

W3/D4 DAY 12: Full Body Strength + Cardio (60 Min)

Is it me or is this more challenging than the gym version?? Anyway, looove ittt

I meant to rate 5 stars but my hand was shaking so much! Sorry! 😂⭐️⭐️⭐️⭐️🌟 Great sweat as usual, TY!!

W4/D1 DAY 13: Upper Body (60 Min)

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

W6/D2 DAY 22: Lower Body (60 Min)

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