Name: Playbook - DANI COMPLEXX - Legs & Arms
Uploaded: 2022-05-25T22:20:57.578Z
Duration: 45 min
Description: Legs & Arms

The home version of this leg workout is juicy 👌🏽 
Instead of beginning with leg press your sets will increase on the lunge work. 

On the first set of lunges, use this set as a warm-up for the movement, then transition into your working weight if you feel ready. 

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. Double Lunge 
A2. Jump Squat

B1. Bent knee ext 

C1. Hammer Curl 
C2. alternating curl 

C1. DB Skull Crushers 

D1. Hip Bridge 

E1. Hip Bridge Curl

-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

This is a home version of the leg extension at the gym. It can be done in many ways to increase intensity and activation but for this set we will be doing it on the floor. 

The goal is the create a good stretch in the quads as you sit back into a squat, pushing the knees forward then contracting back up to extend the leg/squeeze the quad. 

Do this with intention.

On the final and fourth set hold the bottom position for time.

Bent Knee Ext

Tips for this juicy superset:

1. On the lower rep sets, go for a heavier weight. Try to continue using this weight as your reps increase and as soon as you reach that max point, drop the weight and finish it off. 

The arms can take this higher intensity work and thrive with low-moderate weights but push for a challenge. 

2. As you reach the top of that curl, slightly rotate that pinky inward for a more maximal contraction. 

Enjoy!

- 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 extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Pro Tip:
Connect with the tricep and feel and resist and stretch as you lower the weight down. 

Don’t cheat yourself and cut the movement short, go deep and keep the tension in the muscle. 

As you extend up, contract up but don’t lockout or overextend, keep the muscle working.

Dumbbell skull crushers

-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

This is a combo movement. 

You will be combining a hip bridge with a hamstring curl. 

Bridging up allows you to get a stronger stretch through that hamstrings as you extend. 

Be sure to contract as much as you can as you pull your heels in. 

You will begin by hip bridging up, then extending out with resistance and finishing by pulling in to begin again.

Legs & Arms

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