Name: Playbook - Danny Saltos - W1/D2 Wk 1/DAY 2: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.203Z
Duration: 60 min
Description: W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

Allie

Omg. So good. I dare say this is one of my favorite workout sessions. Favoriting for sure. Thanks Danny!

Annalisa

Tiffany

Ryan

Jordan

Nallely

Great workout! Love these leg moves ❤️

Laura Pedersen

Holy shit. Doing at home version after finishing gym version and STILL challenging! We can never plateau with Danny’s trainings and I loooove it

Giselle

Sunila

Excellent exercises, routines and amazing trainer!

Mcmfer

So hard but loved the sprints at the end!

Alexis

Woowee that 10 minute cardio at the end kicked my butt. It snowed here and I don’t have a treadmill so I opted for running up and down my home stairs. The alert for the in app timer is my new favorite sound! 😅

Jacqueline

A treadmill I don’t have at home. Don’t think it fits in an at home workout. Same with the pull ups from day one of the challenge. That’s the only thing what I would change. The rest is killing! Keep up the good work.

Tamara

Day 2 of our primer week is for the legs. For some of you this week might be easy but remember that in order to change our bodies we need to prime it first.  

This week is setting up the foundation.  You wouldn’t put the roof on a house that didn’t have walls up, would you?

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. 

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 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

This mini circuit warms up and gets the glutes firing for this lower body workout

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)

Perform a single leg glute bridge and remember to push through your heel and squeeze in your bum.

15 reps per leg

Single leg glute bridge (Alyssa)

With a pair of dumbbells racked at the shoulders 

Band over the thighs 

Start in a squat position and hold 

Step to the right and repeat to the left. 

20 reps total

Band Lateral Step (Camila)

Glute Activation

We are completing 3 rounds (strict with time) 

3 point ice skaters - 30 seconds 
Mountain climbers - 30 seconds 

Recover - 30 seconds 

Repeat 3x

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

Modify by stepping out instead of jumping.

3 point ice skater

Cardio Hot Start

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.

Different from our traditional cyclist squats because we PAUSE at the bottom position for a 2 count 

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 (pause)

Holding a KB or DB in each hand outside the hips 

Your left foot forward and right foot back slightly with the heel raised. 

Perform a deadlift by hinging at the hips and lowering the weights to mid shin height. 

Return to a standing position and squeeze in the glutes.

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

B stance deadlift

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.

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

Keep your torso upright as you perform an alternating reverse lunge. 

Each step back is a rep.

Alternating Reverse Lunge

Block 2

We are doing 10 (30 second) Sprints followed by 30 second recovery. 
I am giving you a wide range for sprint speed as everyone is a different level.  Pick something that leaves you breathless.  

30 second walk (3.0-4.0mph)  
30 second Sprint (6.5-10mph) 

Repeat 10x 

You can modify by doing jump rope or running in place.  

** if youre short on time only do 5 sprints**

Treadmill Sprints

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

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Phew 😅 legs on fire. Loved the cardio aspect of this too! Feeling ready to tackle the rest of my day - great for my Sunday morning 💯

Sarah

Wow I think this has been the harder one I’ve done in your app, loved it😍😮‍💨

W1/D2 Wk 1/DAY 2: Lower Body (60 Min)

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