Name: Playbook - Jenny Campion - LEGS / GYM
Uploaded: 2022-11-26T18:23:22.537Z
Duration: 45 min
Description: LEGS / GYM

5/MAY/2022

Train with me today! I needed a quick and efficient leg session so here it is!

Note that the exercises with 5 sets - the first 2 sets are warm up sets.
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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

*Weight is optional

-Get into a deep squat
-Elbows on top or between knees
-Gently move side to side feeling an opening in the hips
-Alternate gently guiding knees forward, keeping them lining up with the 2nd/3rd toe

Deep Squat Hold - Hip and Ankle Mobility

-Reverse Lunge
-once stable at bottom of Lunge, externally rotate at both hips: knees will push outwards away from midline. 
- keep truck centred and stable. Big toe mound on front leg stays grounded the whole time.
-  movement comes through the hips, not the ankles.
-squeeze that ext rot for 2 seconds. Then bring back to centre. 
-Press through front leg into a single leg balanced position - “sprinter”
-REP COUNT - per side

Reverse Lunge W/ external rotation into sprinter

What is it??
- The hip airplane is a great exercise for balance, strength, coordination, glute activation, and joint mobility all at the same time. 
-It encourages a strong, stable spine while also moving through full internal and external rotation of the hip joint
- It’s a tricky one so hold on lightly to a surface to perform with good control

How??
- Assume a single leg stance.Lock your ribcage down by bracing your core.
- Hinge your body forward over your stance to a point you can hold without losing balance. Hold onto object if needed.
- Begin with hips level
- Rotate your torso in towards your stance leg (hip internal rotation) followed by rotating it away (hip external rotation). A cue that helps some is to think about moving your belly button towards your stance leg and then out away to the side.
- Spend about 2-3seconds with each direction. The leg you are standing on is the “working” leg and hip. Watch that knee doesn’t search too much and keep even pressure in foot. Feel that glute.

Hip airplane

-The “prisoner” arm positioning (hands behind your head) requires you to really stabilize the muscles in your core as well as your back and shoulders. 
-Maintain good squatting form with arms bent placed behind your head

Prisoner squat

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Rep count is per side

Switching cossack squat

Warm up / Mobility

First 2 sets are warm up sets. Feel out the weights and slow your movements down. Make sure you have good movement quality before hitting the heavier loads for set 3 onwards.

- Hold the dumbbell at chest height
-stand with feet shoulder width apart. Toes can be slightly turned out
-imagine you are standing on a piece of paper and you are trying to rip it apart - feel that stability in your hips!
- Bend knees and Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Curls

Superset - SEE NOTES

-Stand with your feet hip-width apart, holding a dumbbell in each hand. 
-Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. 
-You'll be working your front leg. 
-Hinge at your hips to lower your body. Push your butt far back and keep your back flat.
-hinge back up at your hip

B-Stance RDL

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

Leg extensions

-Hold a DB in both hands by your side. Palms facing inward
-From a standing position, take a long step forwards as if performing a lunge
-The heel of your back foot should be raised
-Keeping your spine neutral and shoulders pulled back and down
-Lower slowly until your back knee almost touches the floor, then push back up through the front foot
-Complete all your reps on one leg, then switch to the other
- Keep hips square and knees in line with your 2nd toe

DB Split Squats

Do 15 reps per leg, then rest and repeat 


- Place your upper back on the bench. Level with mid shoulder blade (bra strap height)
- Push through your heel raising your hips 
- Engage your glutes at the top
- Remove one foot off floor. Keeping leg up, lower hips towards the ground. 
-Raise hips back up by pressing through grounded foot and squeezing that glute!

Single leg hip thrust

LEGS / GYM

To be honest this was my first real workout besides Pilates in a couple of years and I loved it! Made me remember what I like about the gym and wasn’t so hard that I wanted to give up. And it didn’t kill my knees!

Jennifer Mchugh

I feel like every muscle in my legs have been worked and I got it done in under an hour. Amazing!

Melody

LOWER BODY / DB Only

Amanda

LOWER BODY / Functional Dumbbell

LOWER BODY / Barbell n DBs

Amazing as always - when my body was still feeling sore from old workouts, this was a great BW solution to still tackle leg day and feel it! Thank youuu 🫶🏼

LEGS / GYM

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