Name: Playbook - Jenny Campion - LOWER BODY / Barbell n DBs
Uploaded: 2022-11-26T18:23:22.526Z
Duration: 60 min
Description: LOWER BODY / Barbell n DBs

*Does not include a warm up so I recommend doing a lower body warm up prior to your lifts. See the warm up library!

For all main lifts, the first set is a warm up set to feel out the movement - go light. Do an extra warm up set if needed! Quality first and foremost!

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!

-Grip the bar wider than shoulder width
-Place the bar on your upper back - not your neck!
-Retract the scapula and squeeze them together as you position yourself under the bar.
-Activate your lats by pulling the bar into your traps
-Stance is individual and what is most optimal for you to achieve highest movement quality
-Breathe in, brace and hold
-Hinge at hips, push knees forward and out and keep chest high as you lower into your squat.
-Have “tripod grip” with your feet (both balls of your feet and your heel)
-Lower to about 90 degrees or lower if able to maintain a neutral spine.
-Drive feet through the floor. Think about pushing your back into the bar as your stand back up. 
-Exhale at top

Barbell Back Squat

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

- 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

- Start in a glute bridge position: feet positioned below the knees 
- Walk feet away from body, alternating steps while maintaining a neutral spine and level hips. 
- Walk as far away as you can without dropping hips and then walk feet back to start position.

Hamstring walkouts

Superset

-Support upper back (think mid shoulder blade/bra strap level) on bench/box
-How to find the correct bench height? When hips are up they should bin line with shoulders and knees.
-Sit beneath the bar with pad on hips and feet below knees.
-Hold the bar and engage your lats. Keep your chin tucked and look towards your knees.
-With a tight core, drive your hips up and squeeze your glutes.
Control the lowering phase. Repeat.

Barbell Hip Thrusts

Perform 8 reps of each of these Bulgarian Split Squats in a row ALL ON THE SAME SIDE 🔥🍑
- with 2 dumbbells 
- with 1 dumbell
- Bodyweight 

All 3 count as 1 set. Do this 2x through as prescribed

OR if you are feeling extra spicy do it 3x

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
-TIP: if struggling to find the right distance from bench, start from a kneeling position with back foot on bench. Position front knee above your ankle. 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

Bulgarian Split Squat - drop sets (see description)

LOWER BODY / Barbell n DBs

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!

LOWER BODY / Barbell n DBs

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