Name: Playbook - Danny Saltos - W6/D2 DAY 22: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.752Z
Duration: 45 min
Description: W6/D2 DAY 22: Lower Body (45 Min)

Anette Solveig Grasmo

Wow!!!! My legs are on fire! Thank you❤️

Lourdes

Day 2 is here and let’s make sure we bring our A game. This is no joke. 

I’m using some interesting techniques at the front end to exhaust your quads to maximize the effect felt on your glutes.

We are doing 100 squats broken up into five sets of 20 reps. You can do it however you like if you want to blast through 100 without any rest by all means do your thing

100 Squats

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

100 Walking Lunges (no weight)

This round is made up of the sumo DB squat and the lateral lunge
 
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

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 Right

Traveling Lateral Lunge Left

Strength Superset

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

Alternating Z Press

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

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

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

W6/D2  DAY 22: 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

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

W6/D2 DAY 22: Lower Body (45 Min)

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