Name: Playbook - DANI COMPLEXX - Leg’s 🦵🏽& Arms 💪🏽
Uploaded: 2022-04-29T18:44:39.092Z
Duration: 60 min
Description: Leg’s 🦵🏽& Arms 💪🏽

Omfg those double lunges 😮‍💨 great workout!

Amanda Ko

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

Alyssa

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

Marjie

Dang that was SUPER HARD 😅 I struggled with the Swiss ball and the tricep extensions

You begin this workout with leg press. 

Choose a weight that feels challenging but doable. 

Doable to the point where you almost question if those last two reps are going to happen. 

A1. Leg Press 

B1. Double Lunge 
B2. Jump Squat

C1. Hammer Curl 
C2. DB alternating curl 

D1. Rope Tri Ext 

E1. Bridge Curl

- 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)

-Stand with enough room to step in front and behind you
-Step forward with one leg into your lunge 
-Be sure to drive hips down and back as you drive your knee forward 
-As you press up, using the same leg, swing it back into a reverse lunge applying the same ideas. 

Reps will be 10 front/10 back for 20 total. 

Growth Tip: 
Slowly add weight to these week by week and or add a pause at the bottom for increased intensity.

Double Lunge

- Push your hips as you come down
- Reach parallel and explode up
-Do not lock your legs, land right back into your squat 

Pro Tip:
As your drive your hips back also drive your knees slightly forward at the same time to add some more quad love in there.

Jump squats

Leg SUPERSET

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
-Try not to add too much elbow movement into it
- Lower with a controlled motion

Reps are for each side.

Pro Tip: 
As your bring your hand up to contract the bicep, slightly rotate the pinky inward to get a more full contraction.

Dumbbell bicep curls

Bicep SUPERSET

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position
-Try not to let the elbows move too much forward as you bring the weight back up.

Rope tricep extension

- Place your back against the ground 
-Place your heels on a Swiss ball with your heels close to your body/hamstrings 
-Lift your hips off the ground contracting the glutes to the top
-Extend the legs to intentionally stretch the hamstrings 
-Draw your heels back into you squeezing your hamstrings 
-Repeat

Elevated hip thrusts

Leg’s 🦵🏽& Arms 💪🏽

Start Here 🌈

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

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

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

Back & Abs (babs)

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

All you can flex

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

Leg’s 🦵🏽& Arms 💪🏽

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