Name: Playbook - DANI COMPLEXX - @ Home Bun BBQ
Uploaded: 2023-03-21T17:15:08.578Z
Duration: 40 min
Description: @ Home Bun BBQ

This is a quick bun burner. 

All you need is db’s and a step/something to elevate your foot on. 

As always mentally connect with the muscle you are trying to work during every exercise. 🧠

- Stand in front of a box
- Step up to full extension 
(Focus in on pushing up through your glutes and quads).
- Keep your chest up
- Lower to ground with control and repeat 

💪🏽 Add weight until set reps feels challenging but doable. 

📝 Try to choose a box or bench that when your foot is up on it, your leg is at 90 degrees. If this feels too high to start, begin with something lower and work your way up. 

But too short of a box won’t give you that delicious stretch that your glute will benefit from.

Box step up

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back and slightly driving the knee forward. 
- Lower until both legs are at about 90 degrees 
- Push through your front leg pressing through the heel to come back up. 
- Work both sides

Bulgarian split squat

Use a hip band on your hip thrusts and add weight. 

With each hip thrust rep, take a 2 second pause and contract as much as you can. 

Immediately jump into lunges with weight. 

Same focus on the glutes with resisted stretch down and intentional contraction up.

Swiss is a little more freeing than the bench so we are using the Swiss ball for this exercise. 

-Begin by sitting on top of the Swiss ball with your weight of choice across your hips.
-Slowly lay back and roll out until your feet are at 90 degrees and just your head and shoulders are on the ball. 

- Lower your glutes to the floor with a slight hip drive back toward the ball and press back up to starting pushing through the glutes. 

-The ball should not move very much, it should stay in place. Try to drive down and back then back up without moving back and forth on the ball.

Barbell hip thrusts (on Swiss)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Reps per leg

@ Home Bun BBQ

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