Name: Playbook - DANI COMPLEXX - Plump
Uploaded: 2023-03-21T17:15:08.573Z
Duration: 60 min
Description: Plump

This workout will begin with leg press.

Leg press can be approached in a variety of ways depending on what you want to get out of it. 

Since we’re focused on the glutes, I position my feet somewhere in the middle of the platform, sometimes on the lower end of the middle.

When you go down, go deep into the hole and stretch from the glutes by pushing your hips back and as the weight lowers. 

As you press up, begin by pushing through the glutes and squeezing them all the way to the top. 

As for hip bridges, here I start with regular stance then finish with a more in stance. 

I can feel my middle to lower glutes on the regular and then with my feet more under me, I can target my upper glute by intentionally squeezing through that area. 

Add some isometric pauses anywhere in the whole workout. I like to include at least 2 every workout. 

Enjoy the fun!

- First set is a warm-up set, use a weight that is challenging but on the lower end for 12-15 reps. 

We’re trying to feel the movement out and let the body open up. Take your time, add pause reps and push depth. 

- 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)

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

- 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

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)

- 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.

Plump

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