Name: Playbook - Jenny Campion - LOWER BODY / Bodyweight
Uploaded: 2022-11-26T18:23:22.531Z
Duration: 30 min
Description: LOWER BODY / Bodyweight

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 🫶🏼

Stephanie

Do this bodyweight leg 🍑 workout anytime, ANYWHERE!

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!

Place one leg directly in front with the outer thigh and outer part of the shin resting on the floor, and bend knee at a 90-degree angle. The front thigh should be perpendicular to the body. Extend other leg out to the side with the inner thigh of the back leg resting on the floor, with knee bent at a 90-degree angle. Hinge torso forward, keeping back flat, neutral and shoulders squared toward the floor. Avoid hunching shoulders or crunching neck.

90/90 Hip Stretch

-Start in a high plank
-Step one foot to the outside of the hand on the same side.
-Press opposite palm firmly into the floor and raise the other arm up towards the sky. Twisting through the upper back.
-Aim to stack shoulders when reaching up.
-Return back to start position with both palms on floor.

Low Lunge with Thoracic Twist - Alternate each rep!

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Keep core engaged and hold. Breathe!
- If needed perform with feet staggered or with bottom knee on ground

Side plank (elbow)

- Sit into a 1/4 squat
- take slow lateral steps. Keeping knee, hips and toes in line. Keep bodyweight centred.
-Do 3-5 reps in one direction before reversing until you hit total number of reps
-REP COUNT = per side. E.g 10 = do 20 total

Lateral walk

- From a standing position take a step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position by pushing up through the front leg
-Alternate sides each rep
- REP COUNT = per side (E.g 10 reps = 20 total)

Alternating Reverse lunge

- 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

Circuit A

‼️Do both exercises back to back on the same leg then switch.

E.g. Do 8 SL deadlifts on your left,
followed by 15 glute bridges on your left. Then switch to your right.

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep hips level
- lift back up engaging your glutes

Single leg deadlift (bodyweight)

- Push up into glute Bridge with both feet, closer together than standard bridge
-Raise one leg off the ground to find your start position 
-lower down controlled on one leg
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit 2

- Begin with feet wide (hip width or wider) and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees. Keep spine neutral and chest upright
- Keep knees tracking in line with mid toe
- Push back up and extend legs back to start position. Feel your inner thighs and your glutes!

Sumo squats (bodyweight)

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo Squat Pulses

Sumo Combo

LOWER BODY / Bodyweight

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 / Bodyweight

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