Name: Playbook - Danny Saltos - W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)
Uploaded: 2024-01-15T05:56:21.190Z
Duration: 60 min
Description: W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Great! Had a good sweat, feeling stronger and enjoyed this before heading to work. Got some good back stretches in as well! Thank you!

Nicole

Arely

Godliva Niyubuntu

Meandyou!234

Glutes are on fire! Thank you, Danny ❤️🙏

Lourdes

Challenging! I loved that I had to put all my mental focus into this workout. 🙏🏻

Timea

excited to restart a program & stick with it!! great first workout after stagecoach 🤠

Shannon

Ingrid

So good! Pushed all the way to the end. Body feel exhausted but energized at the same time. Excited to complete this program! Just what I was looking for. Thanks Danny!

Annalisa

I have never in my life gone this hard in the gym🔥

Cecilia

Great! I had to shorten the main workout (each section 1 round), but feels good to be back after a very long break! 👏🏼

Roni

Alicia

Ceri

Aslihan Gul

Every time I take time off from working out … Danny reminds me what is to feel alive with these workouts 💗✌🏼✨

Maria Del Mar Cediel

Vardui

Rossie

Some exercises were embarrassing to do in my gym because they required moving around a bit but overall i loved the intensity and the diversity of the workout

Agnes Kim

Silvia

Camila

Veronica

Katie

Samantha

Returning from first dose of vaccine! Restarting TWD to make sure I’m strong enough 😂

Rachel

Ashley

Allison

Fun! Q- is the rest after each block and not each exercise? That is what I did. Kind of like supersets.

Amy Yeary

It went by so fast. It was a great workout that didn’t kill me but I was able to adjust the difficulty with the amount of weight.

Elisa

So excited for this new challenge! Love the new exercises, keeps the workouts fun and new!

Giselle

Tiffany

Charles

What a great first day of the 6 week challenge! Love your workouts and glad that I can have you as a trainer without living in LA! Thanks, Danny!

Vanessa

Niki

Started the 6 week program over again because I loved it so much! Shortened the rest and added more weight 💪🏼

Hayley

Woohooo!! I’m back into it👏🏼🕺🏼thanks DANNY

Clarissa Gillis

Amazing first workout! Getting back to the gym isn’t easy after a long time, it’s kind of scary actually, but working out those muscles with this workout is more than satisfactory! Thanks for kicking my butt!!

Mandana

Go through the full set not just a couple of seconds da of each

Tina Negri

Alejandra

Trina

First workout after 3 weeks fighting Covid .  It feels great to be back !!!! Thank you Danny for all your support .  You are the BEST !🥰

Casey

Marzena

Best way to spend my “Me Time” ❤️

Carolina

Gordana Velkovska

Amazing! So excited to go through the plan 💛

Rosie Wennink

Just finished the other challenge I cannot wait to get into this one! I’ve never read a work out and been so excited!

Emma

Madlyn

This one was great ! I like the exercise combination in this workout. Thanks

Kamila

Great workout!! One question… Alternative to jump lunges?

Emily

This is the beginning of the next 6 weeks! 

This week starts off with an full body workout with a glute focus. 
Make sure to follow the prescribed reps or times for each exercise.  MODIFY AS NEEDED! 
Also, my workouts tend to be on the longer side. If you are short on time skip one round from the warm up and one round from the 3 and/or 4th circuits.

These movements set the tone for the workout. They send messages to the muscles that we are about to start working.

Start by laying on your back

Press your lower back into the mat

With your hands reaching towards the sky and knees bent 90 degrees

Extend your left leg out and right hand above your head 

Maintain a tight core, return to start and repeat

Deadbug

One rep is counted as 1 leg.  For example if the exercise calls for 20 reps then perform 10 per leg.  

Start in an upright position. 

Step out with your left leg. 

Bend your left knee and keep your right leg straight. 

As you step out the weights should frame your foot. 

Repeat on the other side

Bodyweight Alternating Lateral Lunge

On your knees perform a standard push up

Hands below your shoulders and fingers spread 

Make sure the crease of your elbow is facing forward and lower your chest and belly button to the ground at the same time

Kneeling Push Ups

Movement Prep

Pre fatigue is a principle meant to  fatigue smaller muscle groups prior to training larger muscles or multi joint movements.

Place your hands below your shoulders and knees below your hips. 

Raise your knees off the ground approximately 1 inch. 

With your core engaged, walk your entire body to the left about the width of a workout mat and repeat back in the opposite direction.

Lateral Bear Crawl

A rep is counted as one per leg. For example if that movement calls for 20 reps total that equates to 10 per leg. 

Start in a lunge position. 

Using power from your legs switch stances remaining in place.

Jump Lunge

Start by laying down on your back with your hands at the side of your head. 

With a flat back rotate so that your right elbow twist towards your left knee as your draw it in. 

Repeat on both sides in a smooth fashion

AB bicycles

Pre Fatigue

Reverse lunges are more hamstring and glute dominate.  

We also focus on pulling motions to strengthen our backsides. 

Kneeling rotations are a great core strengthening exercise. Specifically targeting the obliques.

Reps are counted as a total for example if the exercise calls for 20 reps that equates to 10 reverse lunges on your right leg and 10 reverse lunges on your left leg

Holding a thigh loop in your hands (if you do not have a loop band you can use two dumbbells) 

Perform an alternating reverse lunge as well as a row. 

One arm should stay locked out while you pull with the other arm.

Band Archer Reverse Lunge

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

With your right knee down and left foot forward 

Holding a KB or DB (10, 15, or 20lbs) 

Start with the dumbbell down to your right and rotate up to your left keeping your arms straight.  

Perform prescribed reps per side. For example if the exercise calls for 12 reps that equates to 12 reps per side.

Kneeling Weighted Rotations LEFT

Kneeling Weighted Rotations RIGHT

Block 1

The single leg dual DB row is a great upper body and glute stabilization exercise.  Make sure to repeat the same number of reps per leg.

Walk up and press takes you through multiple planes of motion. Make sure to utilize weight that is challenging.

With one foot firmly pressed into the ground 

With your left heel lifted and hinged at the hips

Pull both dumbbells towards your rib cage.  
 
Maintain your balance and keep your eyes fixed.  

**To modify - keep your back toe on the ground for added stability.

Single leg Dual DB row

Start with a dumbbell in each hand and in a high plank position 

Walk your right foot to the outside of your right hand 

Walk your left foot to the outside of your left hand 

Stand up but keep your butt low as your bring the dumbbells to your shoulders. 

Press at the top of the movement.  
Return to start position

Walk up and press

Laying on your back with arms extended above your head  

Perform a V tuck by bringing your legs to meet your arms in the middle. 

Alternate and perform a tuck by bending your knees and bringing your knees toward your chest.

If the exercise calls for 10 reps that equates to 10 v ups and 10 tucks. 1 rep = 1 v up + 1 tuck up

V Up and tuck combo

Block 2

This is a low impact finisher meant to challenge your core and target your glutes

Start on your forearms with fingers interlocked. 

Bring your right knee to right elbow (squeeze) 

Bring your left knee to left elbow (squeeze)

Plank Alternating Knee Tuck

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

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)

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

Block 3 (finisher)

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Torrey

Enjoy these home workouts! My body is feeling it and I am happier I can do this at home before work - without a time crunch.

happy to be back on track again with the programs I love most🥹

Daniela

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

Great workout! Those burpees and mountain climbers… lol not a favorite. I stayed motivated though and finished!

W1/D3 DAY 3: Upper Body (60 Min)

Being shape is better than being out off shape! Let’s go! 😮‍💨

Nallely

W2/D1 DAY 4: Full Body (60 Min)

Enjoyed this but at block 3 had to combine reps as I can’t get this done in an hour. Having 2 rounds sometimes would be nice versus 3 rounds.

Happy New Year! Let’s gooooo 2024! 💫💫💫💫

W2/D2 DAY 5: Lower Body (60 Min)

Indira Casahonda Merino

The reverse plank was challenging. Had to modify. But everything else was 🔥. Thank you, Danny ❤️🙏

The armwrap is wrong. Does not match description with the videos

Carmen

W2/D3 DAY 6: Full Body - Arms & Glutes Focus (60 Min)

Great workout prior to starting my day! Thank you! I Broke out with a good sweat and am feeling energized!

W1/D1 DAY 1: Full Body - Glutes Focus (60 Min)

Community

More workouts from Danny Saltos