Name: Playbook - Don Saladino - W1/D1 Lower Body 👇
Uploaded: 2023-12-18T19:30:19.252Z
Duration: 60 min
Description: W1/D1 Lower Body 👇

Are there modification exercises? Gym is missing some required equipment.

Ashley

Great!! Definitely gotta be careful with how much weight I add. Struggled to get to the last 10 set

Alexandra

Teague

Kevin Richardson

It was awesome workouts having low intensity workout.  I just love it.

Challenging but doable as a first workout for the program

Eric Garcia 

Welcome To Day 1 of Hybrid Athlete!

Today's Workout
-Warmup
-Safety Bar Squat (3-0-1-1)
-Suitcase Carry
-Side Plank Leg Raise
-Backward Sled Drag
-Leg Curls

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Place the kettlebell horn into the hip crease and gently rock the kettlebell 
- Repeat for the recommended amount of time, then repeat on the opposite side

Hip 90/90 w/ KB (Each Side)

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side

Hip Airplane (Each Side)

- Start on an all four position, move to downward dog position
- Keep one arm planted and rotate so that your hips face the ceiling
- Reach your opposite arm overhead and hold
- Rotate back to starting and repeat on the opposite side

Thoracic Bridge (Each Side)

Warmup

10 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

Tempo: 3 sec Eccentric, 0 sec at the bottom , 1 sec Concentric, 1 sec at the top

- Set the safety bar on a rack just above shoulder level
- Place the bar on your shoulders, using the natural padding of your upper traps and grasped the handles
- Lift it off by standing and creating tension in your whole body
- Take a few steps away from the rack, find a comfortable stance for your legs, with your toes slightly out
- Keep your head up at all times and maintain a straight back
- Hinge your hip to started the squat, then being the knees until your thighs are parallel to the floor
- Drive your heels thought the floor to return to the starting position
- Repeat for the designated number of reps

Safety Bar Squat ~ Tempo 3-0-1-1

B Block

3 Rounds. 4 Exercises. 60 Seconds Rest Between Rounds.

- Grab a dumbbell with your hand and stand with your feet shoulder-width apart, your arms at your sides
- Engage your core muscles, pulling your shoulder blades down and back, while making sure your posture is upright
- Step forward and begin walking while carrying the dumbbell in your hand
- Take slow, small steps, and focus on keeping your core tight and posture aligned rather than on forward momentum
- Continue this movement for a specified time or number of steps
- When finished with that side, set the weight down
- Pick up the dumbbell with the other hand and repeat

Single Arm Suitcase Carry (Each Side)

- Begin on your forearm in a side plank with feet stacked
- Bring your top leg up as high as you can
- Lower to starting and repeat

Side Plank Leg Raises (Each Side)

-Load weight onto a sled
-Using the handles or handles begin walking backwards for the assigned time or distance

Backward Sled Drag (each side)

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Leg Curls

C Block

W1/D1 Lower Body 👇

START HERE

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W4/D1 Lower Body 👇

Great!!! Had to switch some due to my gym but love it!

W1/D1 Lower Body 👇

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