Name: Playbook - DANI COMPLEXX - Fast Pass Leg Workout
Uploaded: 2022-11-03T23:40:55.589Z
Duration: 45 min
Description: Fast Pass Leg Workout

This had to be a quickie. 

This is a quick, juicy leg workout for those that have very little time to be at the yum so have to find ways to push the intensity: 

Minimize rest periods 
Maximize load 
Use different techniques or loading patterns. 
Move fast, move slow 

These are ways of “playing” with your reps.

Enjoy!

- 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)

Play with your positioning a little, do bent knees, straight leg raises, add pulses, add pauses, turn in and turn out. 

Utilize different positions for certain workouts to maximize activation and challenge in a variety of ways.

- 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.

Leg press calf raise

Foot placement will be a little different in this exercise. 

Instead of placing feet, far apart you will place them closer together. 

Leave a little space between them and as you leg press, allow yourself to come down as deep as you can in order to feel and stretch the outside quad muscle.

I like to place my hand on my quads to feel how it’s activating.

When you press, think intentionally about squeezing from the side/outer quads, that’s what this exercise is for.

Narrow Leg Press

Calf and Quad Set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings and resisting the stretch as you extend down 
-Keep tension in the hamstrings throughout

Fast Pass Leg Workout

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