Name: Playbook - Jenny Campion - GOT 20? / Legs n Shoulders 2.0
Uploaded: 2023-09-12T03:31:53.809Z
Duration: 20 min
Description: GOT 20? / Legs n Shoulders 2.0

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Let’s get the blood flow going and heat up. 3 rounds without rest.

-Hold DB sideways
-Lower into squat with arms extended between legs
-As you come up from the squat begin to curl the weight up to your chest
-Once standing, press the weight overhead
-Bring back down with the same timing
-Repeat

1DB Squat Curl to Press

- Start with a shoulder width stance 
- Jump to one side as far as possible
- Upon landing, immediately push off in the opposite direction, returning to your original start position
- REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Lateral bound

Superset 1

- Stand holding a DB/KB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel
THEN come up 1/4 of the way and then return to parallel  before extending your legs to come back up
- Control the motion - try not to “bounce around”

1 1/4 Goblet squat

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

*REP COUNT IS PER LEG - eg 12 reps is 24 total

Dumbbell walking lunges

Superset 2

- Start with your arms at 90 degrees
- Press one dumbbell straight up to extend over the shoulder, then lower down back to 90 degree.
- Repeat with the other side
- Make sure not to lean back and keep core engaged

Alternating DB standing shoulder press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Superset 3

If any time remains during the 20 mins or if you just feel like you wanna keep going 😉….

perform 10 split squats on each leg every minute on the minute.

I entered 4 minutes as an estimate.

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

GOT 20? / Legs n Shoulders 2.0

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