Name: Playbook - Danny Saltos - W3/D1 DAY 9: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.391Z
Duration: 60 min
Description: W3/D1 DAY 9: Lower Body (60 Min)

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😍😮‍💨

Jess

Clarissa Gillis

Katrina

Amanda Hollen

No treadmill in the at home work outs. I don’t have a treadmill and outside it’s freezing

Tamara

Whitney

You know I like to throw curveballs into our training routine so this week we start with legs! 

Week 3 of our programming I level up our week 1 and challenge you quite a bit more!

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

Great exercise to warm up with and open the hips. 

Start with your feet wide and toes turned out. 

Drop your hips below your knees

Bring your palms to your heart 

Rest elbows against thighs 

And breath

Primal squat

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

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

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

Glute Activation

In this cardio hot start, we run it up the hill 😊 

That’s right - get on your treadmill and we do a 5 min rolling hill. If you do not have access to a treadmill you can substitute for a 5 min outdoor run or jump rope.  

Minute 1 - 2% incline at  6mph to 7mph

Minute 2 - 4% incline at 5.5mph to 6.5 mph 

Minute 3 - 6% incline at 5mph to 6mph 

Minute 4 - 4% incline at 5.5mph to 6.5 mph 

Minute 5 - 2% incline at  6mph to 7mph

Treadmill Run

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)

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 (heavy)

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

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

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

W3/D1 DAY 9: Lower Body  (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

W1/D1 Wk 1/ DAY 1: Full Body (45 Min)

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

W3/D1 DAY 9: Lower Body (60 Min)

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