Name: Playbook - DANI COMPLEXX - Check that
Uploaded: 2023-03-21T17:15:08.560Z
Duration: 50 min
Description: Check that

Ohhh let’s have fun with this one. 

You are here for the 🍑 gains, so let your mind be there. Connect with your 🍑, feel every action of those muscles. 

I recommend starting with a little less weight than you think and slowly feel it out with each set and increase the load and intensity. 

You don’t want too easy, but you don’t want to destroy yourself so you can hopefully get another workout in. We’re not training for soreness, we’re training to illicit growth, you don’t need soreness to grow but you do need to challenge the muscle, so live in that middle space for awhile.

- 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

-Sit on top of the Swiss ball
-Slowly walk yourself down and out to where just your head, shoulders and upper back are on the ball 
-Keep your feet underneath you and not too far ahead
-Drop your hips straight down for a stretch in the buns 
-Squeeze up as strong as you can 

Pro Tips: 

Add a hip band around the knees for some added activation as well as add weight to this incrementally as you progress on. 

You can handle a good amount of weight on this exercise so use that to help build your back side. 

Be intentional about contracted your flutes to the top 🍑

Swiss Hip Thrust

- 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

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.

💪🏽 Add enough weight to the hips to make it challenging but doable. You should feel your glutes, if all you feel is push and effort, lower the weight and reconnect with your glutes.

Barbell hip thrusts (on Swiss)

- 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.

Check that

More workouts from DANI COMPLEXX