Name: Playbook - DANI COMPLEXX - Pump it up
Uploaded: 2022-10-05T00:48:50.819Z
Duration: 50 min
Description: Pump it up

This workout in higher in intensity than load. 

Most sets you will begin in the 10 rep range. Start with a weight that meets your 10rm. It will be on the heavier side but not so heavy you can’t focus on activating the muscle. 

You will then move down in weight but up in reps. This is where we really push the muscle to fatigue and connect with each part of the movement. 

Feel and resist and the stretch and contract as hard and intense as you can. 

Each week strive for a little more weight or a little more intensity with your reps.

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Start light and work your way up to a weight that feels challenging but doable. 

You will raise your arms to the same height as your shoulders. 

Leave a little bend in your elbow. 

Imagine lifting the weight from the elbows, this helps with activating the delts. 

When you raise squeeze your delts to the top and slowly lower the weight back down to your sides.

If your traps try to take over the movement, move the weight a little more in front of you rather that directly to the side. 

Also, try lower weight first if this an issue for you.

DB Lateral Raise

You want to have good intentional posture here. 

You will stagger one leg back, then pull your shoulders back and keep your chest upright. 

As you pull the weight up toward your back, be sure to also pull your elbow in toward the body. 

The lats are in charge of pulling the elbow into the body. 

Focus on contracting maximally to the same or slightly further than your back, too far and you change the engagement. 

As you lower the weight, resist and feel the stretch of your back. 

Lower the weight low enough to allow your shoulder blades to stretch. 

Rinse and repeat.

Bent Over Row

Superset

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-As you return, resist the stretch forward but allow your shoulder blades to open up

Extra: 
After a couple weeks doing this normal, add some pauses at the contraction and have some fun with intensity.

Seated cable row

-Additional weight is optional 

-Place your hips into the chair

-Make sure the chair is sitting against or slightly below the top of your hip bone

-Make sure your feet are locked in 

-Lower yourself down and correct your posture:
•Straight back 
•Core engaged 
•Glutes activated 

-Now maintain this posture as you raise up using your lower back and glutes. 

-Stop when your body is in a straight line, there’s no need to overextend. 

-Lower back down slowly as far as you can to get a full stretch (rounding going down optional) 

You should feel this exercise in your lower back, glutes and a little bit in the hamstrings as well. 

If your aren’t getting your lower back like you want, reposition the chair and try different heights to find the right one for you.

Pump it up

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