Name: Playbook - DANI COMPLEXX - All you can flex
Uploaded: 2022-04-29T18:44:39.106Z
Duration: 65 min
Description: All you can flex

This workout made me realize how much I enjoy working tri’s.

Alyssa

We have chest, back, shoulders and a little cardio mixed in here. 

Enjoy the super and tri sets.

A1. Chest press 
A2. Chest Fly

B1. DB lateral 
B2. Scaption Front Raise 
B3. Leaning Lateral

C1. DB Overhead Extension 
C2. Cable Single Tri Extension

D1. Skaters

-Place the cable at a height that is level to your chest or slightly higher 
-Step out and create tension in the cables 
-Stand upright with shoulders back and chest up
-Pressing the hands forward contract the chest 
-Return to starting position intentionally stretching the chest 

Keep the chest under tension

Cable Chest Press

-Place the cables on both sides to a height that is about chest height or slightly higher
-Face the handles upright 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest 
-Intentionally return to the initial position, keeping tension in the chest

Chest fly

Chestie Superset

Start light and work your way up to a weight that feels challenging but doable. 

You will raise your arms to the same height as your shoulders. 

Leave a little bend in your elbow. 

Imagine lifting the weight from the elbows, this helps with activating the delts. 

When you raise squeeze your delts to the top and slowly lower the weight back down to your sides.

If your traps try to take over the movement, move the weight a little more in front of you rather that directly to the side. 

Also, try lower weight first if this an issue for you.

DB Lateral Raise

-Face the dumbbells vertical 
-Raise the arms in front of your body with a y or w shaped width 
-Focus on squeezing the front delts as your contract up 
-Lower down with control

Scaption Front Raise

This lateral raise is a little different than your regular neighborhood lateral raise. 

This one is more adds more focus to the traps, yes those muscles you try not to get involved on other lateral raises. 

-Start with weight by your side 
-Start low and find the right challenge 
-Lean slightly forward 
-As your raise your arms up contract at the top of the shoulder 
-Slowly lower back to start

Forward Lean Lateral

Shoulder Tri-set

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head, resisting the stretch down
- Extend your arms engaging your triceps to bring the dumbbell back up
-You do not need to fully lock out at the top

Keep the tension in your triceps

Dumbbell overhead tricep extension

- Use just the ball on the cable for this exercise 
-Pull your arm to the side of your body leaving room between your body and arm
- Extend the hand down and out to the side focusing on tricep contraction 
-Return to starting position at a little last 90 degrees leaving tension in the tricep 

Tip: 
Try not to let your elbow move to far forward as you return to start

Cable tricep extension

Tri-Me

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

All you can flex

Start Here 🌈

This was a butt kicker for sure! Loved this workout!

Amanda Ko

Everything about this program was WILD. From the combination of workouts to the reps - cause 5 sets of 45s Mt. Climbers sounded like a good time that completely wrecked me 😮‍💨 bravo

Back/Shoulders/Abs

Omfg those double lunges 😮‍💨 great workout!

The raised bridges were amazing. I love feeling my hamstrings struggle.

I finally was able to do the Swiss ball exercise! I only made it to 8 reps each time but I did it🤠

Marjie

Leg’s 🦵🏽& Arms 💪🏽

Seeing 2 sets for abs felt easy peasy, but doing it was the complete opposite 😂😮‍💨

Back & Abs (babs)

Fuckin’ amazing 🍑🥵 I already have my outfit picked for one day during Pride week, and this workout hits all the main focus points 🤪👀 thank you

All you can flex

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