Name: Playbook - DANI COMPLEXX - Heavy on the 🍑 please
Uploaded: 2023-03-21T17:15:08.568Z
Duration: 60 min
Description: Heavy on the 🍑 please

This workout is meant to be a little on the heavier side of your strength range. 

With that said, start low then work your way up as it feels right. 

You are here for the 🍑 so set your eyes and energy there.

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)

First complete your leg press as close to rep failure as possible. 

Then you can either leave the weight the same or decrease it slightly. 

Focus on stretching the calfs deep and press from the big toe. 

You can switch up positioning in order to challenge the calf in different ways. 

Try not to cheat the stretch and push for it. 

Go heavy on the depth, resist the descent and get deep in there with focus on the glutes as the stretch you are striving for here. 

Rest.

- 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.

Leg press calf raise

Leg Press Superset

Go for a heavier weight range based on your own strength. 

Complete the first set to warm into the movements then load up and strive for stretch and depth through the glutes.

Then follow that up with skaters, focus on power here. Creating as much power can from side to side.

- 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

- 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

Power Move

- 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

Heavy on the 🍑 please

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