Name: Playbook - Danny Saltos - W4/D2 DAY 14: Lower Body (60 Min)
Uploaded: 2024-01-15T05:56:21.484Z
Duration: 60 min
Description: W4/D2 DAY 14: Lower Body (60 Min)

Jess

Nallely

When I saw no cardio in the warmup I thought oh good an easy one… but jokes on me - my legs are dead and I’m dripping sweat 🥵

Natalie

Tamara

Never skip leg day! Today is my favorite day. Let’s go!

I’ve received some feedback that not everyone has access to a treadmill. I know that many of you only have some equipment but I always place a modification especially when I prescribe a piece of gym equipment in my home program.  

Please read the description of the treadmill sprints as you can modify using a jump rope or running in place.

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

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

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

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.

Alternating Banded Psoas March

Movement Preparation

This 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)

Focus on a strong core by pulling in your navel and rib cage. 

Squeeze in your glutes and hamstrings

Plank

Glute Activation

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.

Cyclist squats are one my favorite leg exercises.  
Crank at the reps at a nice steady pace. 

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

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

Lay down on your back while holding on to a stable surface 

Exhale as you lift your legs and then thrust your hips off the ground.

Anchored Leg Lift and thrust

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.

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

Each step back is a rep.

Alternating Reverse Lunge

Holding a single dumbbell

Lateral lunge with opposite leg

Anchor leg stays straight

Chest leans forward slightly to create a hinge at the hips and bend at the knees 

Stand and simultaneously drag your anchor leg to meet your standing leg
Repeat

Traveling Lateral Lunge

Modify by bending your knees slightly and placing your hands under your glutes

Ab  circles (floor)

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

W4/D2 DAY 14: Lower Body (60 Min)

Allie

Loved this workout sweat … these combos had me impressed !

Zerith

Annalisa

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

Tiffany

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

Alejandra

A hour walk followed with a Abb workout burner! 😉

Amanda Hollen

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Jordan

David

susan

W1/D4 Wk 1/ DAY 4: Full Body (60 Min)

👍🏽🔥 killer per usual. Pushed through and feel great on the other side.

W2/D1 Wk 2/DAY 5: Upper Body (60 Min)

Somaih Hameed

Great workout!  I am loving the workouts, the instruction and the app!

Tracy

W2/D2 Wk 2/DAY 6: Lower Body (60 Min)

Jacqueline

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Anette Solveig Grasmo

W2/D4 Wk 2/DAY 8: Full 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😍😮‍💨

W4/D2 DAY 14: Lower Body (60 Min)

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