Name: Playbook - DANI COMPLEXX - Build that 🍑
Uploaded: 2022-10-12T06:25:17.052Z
Duration: 45 min
Description: Build that 🍑

This workout I had the glutes at the fore front of my mind and heart so with each movement I made sure to really concentrate on stretching them and contracting from them. 

There’s a good amount of quad work here and a little bit of hamstring and calf work.

Weights should be on the moderate side. 

Mind-muscle connection is everything, focus on what you want to grow and move accordingly.

Warm-up:

-Quad hold 
-Loaded beast 
-Hip switch 
-Deep Air Squats w/hold

Think juicy, strong, sprinter glutes and move with that in mind.

- 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

Dumbbell double walking lunges

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)

Bootie Double

- Sit back and down into a deep squat
- Gently press your knees out to the side using your elbows 
-Be sure to try and keep your heels down 

🎁 Add pulses to make it more delicious

Deep squats

- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
🔑 think of driving your butt back as far as you can while keeping your legs where they are and your back flat like a table top. 

- Lower weight until you feel a slight stretch in your hamstrings (usually about mid shin) 
- Drive your hips forward and use your hamstrings and glutes to power back to standing

➕If you want more hamstring emphasis, take the top portion out and only stand half way up and work in this range from quarter way up to full way down.

Romanian deadlifts

- Sit on the machine with the pad at the bottom of your shin 
-Low back should be supported 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

🔑 Resist that stretch down

Leg extensions

Hit those quads then lock it up and hit the calfs. 

On the leg press, work a at weight that pushes you hard on those last two reps. 

For calfs, be sure to focus on a good, deep stretch and strong push through the big toe. 

Since this workout is focused on more glutes, get deep on that leg press and press out of the glutes as you get out of the bottom.

- Keeping your back flat against the pad
-Place your legs at a moderately lower placement on the pad.
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Activation can be improved with mental focus on the muscle being worked. Feel your quads through the movement.

Leg press (quad focused)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
-Press through your big toes 
-Stretch through your heels (the deeper the stretch the better) 
- Return to starting position under control

🔑 You are not doing a leg press, the knee shouldn’t be doing a lot of movement. It all is in the ankle.

Build that 🍑

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