Name: Playbook - DANI COMPLEXX - Legz Get It
Uploaded: 2023-01-11T01:02:55.443Z
Duration: 60 min
Description: Legz Get It

Here we begin by warming up with leg extensions. Take these slow on the first two sets, feel it out, connect with your quads through contracting and resisting the stretch. 

On the last two sets move the weight as fast as you can under control, hit a pause on the flex and resist that stretch down. Adding a little speed going down will add to the intensity of decelerating the weight, putting more stress on the quads. 

We’ve got 10+ working sets so we are in a growth range for legs with this workout, push yourself but pay attention to how you move and how you connect with moving above all.

- Sit on the machine with the pad at the bottom of your shin 
-Low back should be supported 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

🔑 Resist that stretch down

Focus on increasing the weight as the reps decrease.

Leg extensions

- 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

Reps per leg

Dumbbell walking lunges

- 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

- 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.

Legz Get It

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