Name: Playbook - DANI COMPLEXX - Threesome 🔥
Uploaded: 2022-10-25T21:53:51.704Z
Duration: 60 min
Description: Threesome 🔥

Ohhh, this one was fun. 

Wasn’t feel the usual routine so I threw it back to one of my favorite workouts. 

For each of these exercises be sure to complete a warm-up and play with your reps. 

Playing with your reps means, add pulses, pauses and change speeds/tempos. 

Do this on the last set of each exercise.

- 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

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

Dumbbell double walking lunges

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.

Romanian deadlifts

First complete your leg press as close to rep failure as possible. 

Then you can either leave the weight the same or decrease it slightly. 

Focus on stretching the calfs deep and press from the big toe. 

You can switch up positioning in order to challenge the calf in different ways. 

Try not to cheat the stretch and push for it. 

Rest.

- 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

Leg Press Superset

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.

Threesome 🔥

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