Name: Playbook - Jenny Campion - SHOULDERS N LEGS / DB ONLY
Uploaded: 2023-09-12T03:31:53.812Z
Duration: 45 min
Description: SHOULDERS N LEGS / DB ONLY

First one in the books. This app is going to be a life saver!

Karianne

30/OCT/2022

DB only - range of small, med and heavy.

If you don’t have heavy enough weights, adjust the reps to meet a higher intensity.

-Hold a dumbbell in each hand and stand with your feet shoulder-width apart and toes pointing slightly out.
-Bend knees and sit back as if you were about to sit on a chair.
-Maintain core engagement and a neutral spine.
-aim to squat down until your thighs are parallel to floor BUT it is not necessary if you lose form. Only squat to your workable depth. 
-Push up from bottom through the heels and the balls of your feet.
-Keep weights by your side throughout exercise 
-TIP: “Tripod Pressure” - always feel stable and grounded through the heels and the balls of your feet. This will help joint stability and progression!

Suitcase Squat

- 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

Superset 1

- Begin with dumbbells in each hand and feet hip width
-soften the knees
‼️here’s where TEMPO comes in - lower in a count of 3 seconds doing this…
- Press hips back and lower dumbbells down until mid shin
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Tempo RDL

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell Seated Shoulder Press

Superset 2

- 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

- 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 3

- Raise one dumbbells until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat on the other side and keep alternating
- Complete rep number on both sides

Alternating Dumbbell front raise

- 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 4

Perform the squat jumps immediately after the goblet squats!

- 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

-Stand with feet shoulder width and knees slightly bent.
-Bend your knees and descend to a full squat position.
-Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
-Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
-Upon landing immediately repeat the next jump.

SHOULDERS N LEGS / DB ONLY

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