Name: Playbook - Don Saladino - W1/D4 Lower Body👇👇
Uploaded: 2023-12-18T19:30:19.128Z
Duration: 60 min
Description: W1/D4 Lower Body👇👇

Eric Tsai

Welcome To Day 4 of Hybrid Athlete DB!

Today's Workout
-Warmup
-Goblet Squat (3-3-3-0)
-DB RDL
-Walking Lunges
-DB Good Mornings
-BW Lateral Walking Lunges
-BW Calf Raise

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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
- Transition to the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Hip 90/90 Opener w/ Transition (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. 45 Seconds Rest Between Rounds.
*Note: Select a weight lighter than the Goblet Squat 3-0-1-0 from the first Lower Body workout. This weight should feel light. Follow the 3-3-3-0 tempo and make sure rest time is 45 seconds. Let's Go!

Tempo: 3 sec Eccentric, 3 sec on the box, 3 sec Concentric, 0 sec at the top

- Hold a weight in goblet position
- Set up your squat stance into a wider than hips width, and slightly turn your toes out
- Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired
- Holding your knees in the same position, squat by pushing your hips back, and try to reach for the box with your glutes
- Push with your heels to return to the starting position
- Repeat for the recommended amount of repetitions

Goblet Box Squat ~ Tempo 3-3-3-0

B Block (make sure to read notes!)

4 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.

- Standing with your feet hip-width apart and knees slightly bent
- Hold one dumbbell in each hand, and place them in front of your hips with palms facing the thighs
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions

DB RDL

C Block

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

- Begin standing with your feet shoulder width apart with dumbbells in hand
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Keeps your back straight and core engaged
- Drive through the heel of your lead foot and extend both knees to return to the starting position
- Step forward with your rear foot, repeating the lunge on the opposite leg
- That is one rep (R+L = 1 rep)
- Repeat for the designated number of reps

DB Walking Lunges (Each Side)

- Stand with your feet shoulder-width apart and knees slightly bent, holding a single dumbbell on your upper back
- Inhale while engaging your core, then, hinge your hips by sending your butt back and leaning your upper body forward until it’s nearly parallel with the ground
- Next, exhale and reverse the movement to return to standing position
- Repeat for the recommended amount of repetitions

DB Good Morning

- Begin standing with your feet about hip-width apart
- Take a large step to the side and lunge towards the floor while bracing your core
- Your trailing leg should remain straight
- Push through your foot and heel, bringing your trailing leg up return to the standing position
- Repeat, walking laterally for desired repetitions then repeat the opposite direction

Bodyweight Lateral Walking Lunges (Each Side)

- Stand with your torso upright holding a dumbbell in one hand by your sides
- Place the ball of the foot on a sturdy and stable elevated surface (that is around 2-3 inches tall) while your heels extend off to full dorsiflexion
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the up as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, go back to the starting position by slowly lowering the heels
- Repeat for the recommended amount of repetitions

Standing DB Calf Raise

D Block

W1/D4 Lower Body👇👇

START HERE

Nick

Great Workout!! Looking forward to doing this program!

Jeff Bagwell

W1/D1 Lower Body👇🦵

Superb. 
The combination of different time under tension, compound movements, and variability in exercises are all new to me and immensely effective.

Christopher

W1/D2 Upper Body👆💪

W1/D3 Arms & Abs💪🪨

Great burn and definitely feel the pump at the end.

W1/D5 Upper Body👆👆

W2/D1 Lower Body👇🦵

W2/D2 Upper Body👆💪

W2/D3 Arms & Abs💪🪨

W2/D4 Lower Body👇👇

W2/D5 Upper Body👆👆

W3/D1 Lower Body👇🦵

W3/D2 Upper Body👆💪

W3/D3 Arms & Abs💪🪨

W3/D4 Lower Body👇👇

W3/D5 Upper Body👆👆

W4/D1 Lower Body👇🦵

W4/D2 Upper Body👆💪

W4/D3 Arms & Abs💪🪨

W4/D4 Lower Body👇👇

W4/D5 Upper Body👆👆

W5/D1 Lower Body👇🦵

Awesome as always! The timed movements at the end were what I needed

W1/D4 Lower Body👇👇

Community

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