Name: Playbook - Jenny Campion - UPPER BODY/ DB only
Uploaded: 2023-01-11T20:41:47.537Z
Duration: 45 min
Description: UPPER BODY/ DB only

Melody

Hannah

It's always good. Excellent tutorials. Great way to start the day.

David Williams

The only person I want kicking my ass in my own house is you.

Jennica

Tried a longer format, was hard because I'm old and unfit and the superman hold is so hard just  getting down and up from the floor is an exercise in itself! But the demonstrations are clear  and keep you on track. It's a great way to start the day.

Upperbody strength training using only dumbbells from the 6 week Signature Series program!

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!

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Move arms out to side to end in a lateral raise position
-Think about squeezing your rear delts and back while performing this movement.
-Lower arms down by your side
- Keep a slight bend at the elbow

Db Front to Lateral Raise

- Stand with slight bend in knee and hinge forward 45 degrees at hips 
- slight bend in the elbow
- Raise arms out to side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear delt fly

-Start in an elbow plank
-Feet on sliders, towel or socks on a smooth floor
-Maintain neutral spine as you push and pull yourself forwards and backwards.
-Works your core and shoulder stability
-Feel like you squeeze your lats as you pull back
-only move the distance you can control with good form

Plank Saws (slides)

Upperbody A

- Lying on the floor with knees bent 
- Lower weights with elbows out to sides at 60 degrees
- Press dumbbells back up over your chest

DB floor chest press

-kneel down and tuck toes under
-squeeze glutes and engage core
-curl weights up, then press overhead
-keep a neutral grip: palms facing inwards

Kneeling Curl to Press

Superset 1

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- elbows should look like an arrow from behind, not a T.
- Bend is about 45-60 degree angle
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides.
- pulling elbow towards hip
- Lower to starting position

Bent over DB row

Superset 2

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Superhuman with lat pull

-Hold DB in one arm and stagger the leg on the same side back
- Keep a neutral spine and hips level.
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

1 arm DB rows - staggered stance

Superset 3

-keep upper. lower back and elbows against wall
-curl!!

Bicep curls against wall

UPPER BODY/ DB only

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UPPER BODY/ GYM

Chest Tris 💪 Back Bis / DB

Great workout. Quick question: How heavy as a % should the warm up be in comparison to the full set.

UPPER BODY/ DB only

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