Name: Playbook - Danny Saltos - W6/D1 DAY 16: Legs & Back (60 Min)
Uploaded: 2024-01-15T05:56:21.644Z
Duration: 60 min
Description: W6/D1 DAY 16: Legs & Back (60 Min)

Paula

Laura

Every great challenge must come to an end.  In this case we are making an exclamation point to finish this week.  Let’s start with day 1 

DAY 1 is all about legs and back.  

Every movement in this workout(working blocks)  should be challenging. If it is not, then you must ask yourself why are you doing this. Don’t coast through this week. Trust me, you’ll regret it. 

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 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

This is a warm up exercise. You’ll notice Rachel is only using 5lbs DBs. Do not go heavy on this warm up exercise

Light DB deadlifts

Start by laying on your stomach. 

Arms and Legs extended 

Lift your arms and legs off the ground about an inch (or as much as possible) 

Squeeze glutes, hamstrings, lower, upper, and middle back for 2 seconds. 

Return to start and repeat

Superwoman

Movement Prep

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

** USE A LIGHT TO MODERATE LOAD**

Perform a high plank burpee (you can also modify by walking your legs out one at a time and walking them up one at a time) 

Pop up but keep your chest parallel to the ground and row both dumbbells and return to high plank

Burpee + bent over row

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 in a table top position with your hands below your shoulders and knees below your hips 

Bring your right hand to tap your left shoulder 

Bring your left hand to tap your right shoulder 

Repeat

Quad Shoulder Tap

Pre Fatigue

Sumo deadlifts are one of my favorite variations of the traditional deadlift.  

It’s easier on the lower back and offers the ability to load with heavier weight and putting less strain on the back.  

The high plank row with tuck combo is a universally disliked exercise by most of my clients.  My sincere apologies.

Standing with your feet wide and toes turned out 

Lower the dumbbells to the ground. 

Stop at mid shin height and stand up with exhaling and squeeze in the glutes.

Dumbbell Sumo Deadlift

Perform equal reps per side. 

If using a band - attach the band to the opposite foot of the arm that is rowing.  

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

Band cross body row LEFT

Band cross body row RIGHT

Using a single dumbbell rack to the shoulder perform a sit up and press the weight overhead at the top of the movement￼

DB sit up and press LEFT

DB sit up and press RIGHT

Block 1

Bulgarian split squat is a challenging move with or without weight. Make sure to lighten the load if needed to allow for full range of motion.  

The bird dog row is a great core and back movement. You can do this on the floor if a bench is not accessible.

Holding a dumbbell in your right hands in a front right position keep your torso upright and perform a reverse lunge with the right leg only￼

DB racked reverse lunge

Holding a dumbbell in your left hand 

Hold on to the bench with your right hand and lift your right leg straight back 

Maintain and tight core and row with your left hand

If the exercise calls for 15 reps that equates to 15 reps per side

Bird dog Row LEFT

Bird dog Row RIGHT

Block 2

***Modify the landmine suite case lunge or split stance squat with   dumbbells in each hand instead of a landmine attachment ***
Your buy in/out is 250 single hop jump rope. 

16-12-8-4 
This means you will do 16 reps of each move on the first set and decrease to the prescribed amount above for the consecutive rounds.

Jump Rope

With a landmine attachment 

Set one foot forward and the back leg bent 

Perform a lunge lowering your back knee and bending the front leg 

If the exercise calls for 12 reps that equates to 12 reps per leg

Split stance landmine squats LEFT

Split stance landmine squats RIGHT

Start in a hinged position with your torso about 45 degrees with the ground. 

Knees softly bent and back flat

Row with both arms maintaining high elbows

Bent Over Dumbbell High Row

With a weight in your hands (5-15LBS) 

Raise your legs and arms to meet in the middle while you exhale

Lift your shoulders and press the weights toward your feet

Weighted V ups

Metabolic Muscle Finisher

W6/D1 DAY 16: Legs & Back (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! 💪🏼💯💪🏼

Nallely

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

Shannon

W2/D1 DAY 4: Full 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

W2/D2 DAY 5: Lower 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

Andreina

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)

David

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

Natalie

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

Blanca

Awesome training and ne hour of sweat!😅😅😅

Giorgia Cardia

W4/D2 DAY 11: Full Body (60 Min)

Amazing! I had not got on a treadmill in such a long time, So good!! Thank you! 💪🏼

First circuit after the warm-up was very hard 😣 but i made it through 😃

Mariya

Halah K

W4/D3 DAY 12: Full Body (60 Min)

Lorena

Amazing, noticed it’s taking longer to get me to sweat so I can tell the endurance and conditioning is building up! So excited to keep growing with you Danny!

W5/D1 DAY 13: Full Body (60 Min)

Thanks for a great year of workouts!! Keep them coming! Your workouts really are the best for me and I've tried them all!!

Chrissie

W5/D2 DAY 14: Full Body (60 Min)

those rounds you say look easy but to “trust the process.” yeah those ended up being the hardest 😂🤣

W5/D3 DAY 15: Full Body (60 Min)

Those bear crawls are the WORST…until I see those triceps comin in hot!💪🏻💪🏻

Michelle

My arms are about to fall off after that finisher 🥵

First workout since having Covid! That was brutal (but in a the best way) THANKYOU 👌🏽

Georgia

W6/D2 DAY 17: Upper Body (60 Min)

Your workouts are awesome and thanks so much man!

Single arm planks! 😮‍💨😮‍💨😮‍💨

Challenging final session of 6 week program. The 🐶's 🐂 🔒🔒

W6/D1 DAY 16: Legs & Back (60 Min)

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