Name: Playbook - Danny Saltos - W6/D3 DAY 23: Lower Body (45 Min)
Uploaded: 2024-01-15T05:56:21.759Z
Duration: 45 min
Description: W6/D3 DAY 23: Lower Body (45 Min)

The devil’s burpee was HARD!!! But the best way to end my workout even if I hated that part the most. Feeling energized and thankful my body can do it. Thank you Danny❤️

Lourdes

Really enjoyed this program 🔥 this booty and legs are saying thank you hahah 👏🏼👏🏼

Irina

Thank you so much! Every time I finish a workout I feel great.

jessica

Katy

This challenge was so fire!!! Thank you, Danny!

Paola

I loved this program! I’ve never had my legs look so toned and feel so strong 🤸🏻‍♂️

Erika

Jenn Minaya

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

This cardio hot start isn’t nice and I won’t apologize for that!  
We want to start at a 6 or 7 intensity

Jump Rope

Start in a high plank position 

Bring your right knee towards your chest 

Bring your left knee towards your chest 

Repeat in a steady, controlled, and fast tempo

Mountain Climbers

Cardio Hot Start

We have a big one up front! Getting a lot of work in this round.  

B stance deadlifts 
Bench dips 
Banded Psoas March

With one foot forward and foot flat on the ground 

Your back leg is off center with the heel lifted (this is a spotter) 


Majority of the weight is on the front leg 

Hinge at the hips and let your butt go back behind you 

Maintain a flat rigid back as you lower the dumbbells 

Squeeze in your glutes all the way back uo

B stance deadlift Right

B stance deadlift Left

Do not collapse forward.  Make sure to keep your shoulders back and chest open

Bench dips (chair dips)

Laying on your back with your head supported by your hands and shoulders lifted 

Using a band over your toes 

Pull one knee up at a time. 

If the exercise calls for 20 reps that equates to 10 reps per leg.

Banded Psoas March

Strength Giant Set

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

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

Hinged at the hips with your core braced.  

Perform an alternating row. 

If the set calls for 20 reps that equates to 10 reps per arm.

Alternating Bent Over Row

Strength Superset

Hitting some hamstrings, biceps, and then some burpees!

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

Perform prescribed reps per arm. For example if the movement calls for 12 reps that is 12 reps per arm 

Hold one dumbbell static with a 90 degree bend in the elbow

With the unlocked arm perform prescribed bicep curls

Switch when done and repeat

Iso Bicep Curl

Start with 2 dumbbells 

Hop back into a high plank 

Hop wide with both feet landing outside of your hands 

Stand up and raise the dumbbells overhead

Devils Burpee

Hamstrings, Arms, and 🔥

W6/D3 DAY 23: 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)

Woo! This was a great starter to my week 🔥

Sandra

Laura

W2/D1 DAY 5: Lower Body (45 Min)

Woo I’m gonna be sore tomorrow 😅 great workout!

Casey

I’m beat in a good way! I loved adding ab workouts into the routine.

Hanna

W2/D2  DAY 6: Lower Body (45 Min)

Tlatsi

W2/D3 DAY 7: Lower Body (45 Min)

Alexandra

Vardui

W2/D4 DAY 8: OPTIONAL - Booty Focus (30 Min)

Lauren Ledesma

Loved the tempo and the finisher! 🤜🏽🤛🏽🔥

W3/D1 DAY 9: Lower Body (45 Min)

Sonja

That last optional set really is both mental and physical! Great workout!!

Monica

W3/D2  DAY 10: Lower Body (45 Min)

OH MY GOODNESS!! Toughest workout thus far🥵💪🏽💀🤗 nervous and excited for week 4!

Chelsea

W3/D3 DAY 11:  Lower Body (45 Min)

W3/D4 DAY 12: OPTIONAL - Booty Focus (30 Min)

Flores

Amazing as always! A great start to week 4.

Hayley

W4/D1 DAY 13: Lower Body (45 Min)

Ileana

All my favorite exercises in one workout ✨

Sara

W4/D2  DAY 14: Lower Body (45 Min)

Really loved that arm workout in between the leg sets.

The cardio in the beginning got me pumped and I performed better than when I have the cardio in the end of the work out. Enjoyed this workout a lot ☺️

W4/D3 DAY 15: Lower Body (45 Min)

Wow, a very effective 30min booty burner! 🙌🏽🍑🔥🔥

W4/D4 DAY 16: OPTIONAL - Booty Focus (30 Min)

How come there has been only a focus on dumbbell work for this challenge? 

also, i have hit all three workouts the last 4 weeks and i don’t want to miss any. I am traveling this week and am not sure i’ll have weights. Can i use resistance bands and body weight for one day to stay on track?

W6/D3 DAY 23: Lower Body (45 Min)

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