Name: Playbook - Danny Saltos - W4/D1 DAY 10: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.388Z
Duration: 60 min
Description: W4/D1 DAY 10: Lower Body (60 Min)

This was great! A couple of questions. Where should I feel the side plank hip dip? And how do I measure a 6-7 cardio intensity?

Ivette Alquicira

Mariam

Amanda Hollen

This is it! The last week of the fundamentals program. After this you will be ready to tackle my 6 week beach ready or 3 with TWD challenge.

This is a simple yet effective warm up that gets our bodies ready to move.

Start in a standing position. 

Walk your hands out till you are in a high plank position. 

Walk your hands back towards your feet while keeping your legs as straight as possible.

Walkouts

Start by standing nice and tall

Hands placed by the side of your head 

Hinge at the hips and point the butt back towards the end of the room 

Stop when your torso is parallel to the ground

Good Morning

Glute bridge with abduction

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

Movement prep/Warm up

This is an extension of the warm up.  Still getting our bodies primed but pushing it a little more.

Place a resistance band above or below the knee over both thighs. 

With both knees slightly bent and resting on your right forearm, open your hips as your raise your body off the ground. 

Make sure to push your heels together as you abduct your thighs.

Clam LEFT

Clam RIGHT

Lateral high knees

Cardio/Booty  Starter

This block of work focuses on squats and deadlifts. 

Remember a few things here. 
Squats - your hips move up and down and there is flexion in your knees and hips. 
Deadlifts - your hips move forwards and backwards.

Start with a weight (kb or db) at chest with elbow bent. 
Push your hips back and start bending your knees as if you are taking a seat behind you. 
Lower your hips till your thighs are parallel to the ground. 
Push through heels and return to starting position.

Dumbbell Goblet Squat (with band)

Start with palms facing thighs

Hinge at the hips. Soft knees and lower the weights toward the ground in a straight line. 

Maintain a flat back. 

Be rude with your butt and get it out there.  

Lower dumbbells just below knees or mid shin level. 

Stand up and drive your hips forward.

Dumbbell Deadlift

With both feet grounded

Squat down and use your arms to reach behind you

As you start to push off your feet use your arms to reach forward and leap. 

Land softly and bend both knees

Power Jump

Block 1

Reps Are counted as 1 per leg.  For example of the reps are 20 that would equate to 10 per leg.  

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

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

Alternating Lateral Lunge

Start on your left forearm with your feet stacked in a side plank position. 

Extend your top hand straight up towards the sky. 

Drop your hip about 3-5 inches and raise.

Repeat

Side Plank Hip Dip LEFT

Side Plank Hip Dip RIGHT

Block 2

Incorporating single leg deadlifts into this series. Make sure to take your time and focus on form.

Start by holding the weight in your Right arm. 

Hinge at the hips, soft bend in the standing Left knee, and lower the dumbbell towards the ground. 

Stop at shin height below the knees and return to standing position.

Single Leg Deadlift

Place a weight on your hips while laying on your back. (dumbbell, sandbag, kettlebell, etc) 

With your knee bent, hands on weight, and shoulders down, press through your heels and raise your hips up. 

Make sure to squeeze in your glutes

Weighted Glute Bridge

Block 3

This is a dealers choice! 
You can choose any of the following but make sure your intensity is around a 6 or 7 
1. outdoor run
2. treadmill run
3. jump rope 
4. Bicycle 
5. Elliptical 
6. Stairmaster

Cardio of your choice

CARDIO FINISHER

W4/D1 DAY 10: Lower Body (60 Min)

Awesome circuit can’t wait to begin this program after being sick with covid for two weeks!!!!

Terri

Leah Aiyer

needed to take a step back and start again. glad I’m doing it with the best trainer!!!! 💞

Daniela

W1/D1 DAY 1: Upper Body (45 Min)

Kristina

Great booty burn and sweaty feeling! Day 2 done!

Natasha Montagu

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

Awesome FUN program….great routine easing back from covid!

Sweaty! Happy! First week in the bag 🥊

Nancy Carmina

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

Fourth workout and this series and my resistance has already gotten so much better! Stronger every time 💪🏻

Camilla

tess

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

If a workout doesn’t make you feel happy, strong and empowered… it’s not the right workout!! Thanks Daniiiii 🧡

Maria Del Mar Cediel

Your workouts make me feel the happiest! Thank you

Andrea

W2/D2 DAY 5: Upper Body (45 Min)

Isabell

The best workouts I really love working out with you

Ana Paola  Jimenez arriola

Stephanie

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

Lourdes

Hi Danny! First of I wanted to say I’m obsessed with your workouts! I’m writing because lately I’ve been missing a lot of them because over a month ago I had wrist surgery and have been in recovery ever since. I’ve slowly tried to get back on track and start incorporating weights into my workouts. Do you have any suggestions as to how I should start again? 
Thank you so much 
Also, happy new year

W4/D1 DAY 10: Lower Body (60 Min)

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