Name: Playbook - Danny Saltos - W2/D2 DAY 5: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.335Z
Duration: 60 min
Description: W2/D2 DAY 5: Lower Body (60 Min)

I needed a moment to catch my breath before doing the cardio finisher but I’m so glad I didn’t give up!!! Thank you Danny for being a trainer that cares❤️

Alexa

Favorite workout so far 🙌🏻❤️‍🔥

Clara

Nallely

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 great as always

Rossie

Out of the 3 guides of yours I’ve done I think this is my fav!!

Shannon

Andreina

David

Chipper rounds confusion… seems like 16 rounds, 4 at each set number?

Katie

Laura

Today we focuses on push and pull for lower body. I combine squat patterns with hinge pattern movements for lower body.

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

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

Start in a standing position and hands by your hips. 

Jump both legs out and raise your arms above your heads

Jumping Jacks

**My client is using a Bosu for this YOU do not need to

Start in a low plank position on the floor (forearms) 

Walk one hand up at a time. 

Maintain a straight body. Glutes, core, and thighs engaged.

Plank Walk Up

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

Movement Preparation

We start by using light weight to prime our bodies and break a little sweat

**if you are short on time only do 2 rounds

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

Start in a high plank position

Hands directly below shoulders with fingers spread 

Back should be flat 

Strong core 

Bring your knees toward your chest in a rapid tempo maintaining your form

Mountain Climbers

Pre Fatigue

Some squats and deadlifts. 

We are using one of my favorite squat pattern moves, the cyclist squat. 

To Perform this you can literally use anything to elevate your heels. A bumper plate, a book, a pair of dumbbells, or a rolled up mat or towel.

Hold your weight in a front rack, goblet, or neutral grip

Heels are elevated a minimum of 2 inches using a book, bumper plate, or rolled up mat

Drop down into a squat maintaining an upright torso

Cyclist Squat

With a band attached to your left foot 

Grasp the band with your right hand. 

Your right foot is staggered and the heel is lifted. 

Perform a deadlift and make sure to maintain a flat back and hinge at the hips. 
* Repeat exact number of reps per leg.

B Stance band deadlift Right

B Stance band deadlift Left

Holding a weight with arms locked out 

Perform a sit up and make sure your bicep are in line with your ears at the top of the movement.

You can anchor your legs using anything - heavy dumbbells, sofa, or something heavy enough to hold your feet in place.

Anchored sit up (weighted)

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.

Reps are counted as a total.  For example if the exercise calls for 20 reps that is 10 reps per leg 

With weights racked at the shoulders 

Perform alternating lunges with a double pulse with each step. 

Make sure to keep your torso upright and elbows tucked.

Double Pulse Walking Lunge

Start with two dumbbells 

Step back with your right leg at a slight angle 

Right leg bends while your left leg remains straight.  

Return to start and alternate.

Reps are a total count. For example if the exercise calls for 20 reps that equates to 10 reps per side

Alternating lateral rear lunge

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

Block 2

In this lower body chipper in reps you will complete 4 rounds with as little rest as possible.  

* Substitute bench step up with a chair or stool. You can use any surface to perform a step up as long as it is safe and secure*

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

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.

Bench step ups (alternating)

With your feet anchored on a stable surface 

Perform a sit up and exhale as your bring your chest to your thighs. 

Inhale as you lower your back to the mat.

Anchored Sit ups

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

Lower body chipper finisher

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

Erika

Casey

Monica

W1/D1 DAY 1: Upper Body (60 Min)

Anette Solveig Grasmo

The last part! The last part!! Oooo weee the last part! Thank you ,Danny 🙏❤️

Lourdes

Woo that last round was tough but got thought it 💪🏼🔥

Lauren Ledesma

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

Killer workout! Those lateral lunges - OUCH!

Charles

Kristina

Fabulous!! Couldn’t have asked for a better workout. You’re the BEST! 💪🏼💯💪🏼

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

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

ANA PATRICIA

Loved it! I knew all the moves from before but it still felt so fun and refreshing! How do you do it? 🤩

W2/D3 DAY 6: Full Body (60 Min)

In the end I almost read 20 sec burpees but it was 20 reps. Good trick to keep motivated and not at the same time

Astrid

W3/D1 DAY 7: Lower Body (60 Min)

During the last round I kept saying to myself, I’ll only do 3 rounds”. But I kept going and before I knew it I had completed all 5. Thank you, Danny ❤️🙏

Gordana Velkovska

W3/D2 DAY 8: Upper Body (60 Min)

Amazing! I was wondering if you had any rec of full body stretches besides your 5 min stretch on the app? Maybe even some Pilates we can incorporate the days we don’t do the interval trainings?

Giselle

W3/D3 DAY 9: Full Body (60 Min)

I’ve always found the high plank shoulder press one of the hardest moves due to some shoulder issues but after four rounds of challenges with you, I moved up in weights and feel way more stable! Huge for me since I’ve always had shoulder issues I’ve never been able to correct, before now

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

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