Name: Playbook - Jenny Campion - UPPER BODY/ GYM
Uploaded: 2023-01-11T20:41:35.168Z
Duration: 55 min
Description: UPPER BODY/ GYM

March 31/ 2022

Equipment : cables, dbs, bands, bench - no major gym machines

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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!

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

✨Option to add in different ranges of motion - alternating drawing circles around the body. See video demo

Resistance Band Dislocates

- Hold a light resistance band, chest height with an overhand grip - palms facing the floor
- Keep a micro bend at the elbows. This will remain the same throughout. Do not bend abs extend at the elbow!
-Pull the band apart by thinking about squeezing your shoulder blades together and using your back and rear delts
-Band should remain in line with your chest
-Control back to start position

Superband Pull Aparts

-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.

*rep count is per side

Low Lunge with Thoracic Twist - Alternate each rep!

Mobility

- Pull the band towards your face with elbows flared outward
-Make sure shoulders don’t creep up towards your ears

(Can use a cable with rope attachment if available)

Face Pulls

Stability Ball Plank Saws

- Stand in a stable position
-DB in both hands. Elbows slightly bent. Palms facing forward.
- create a semi-circle raising the dumbbells up over your head. Control the motion back down.
-try to not arch back or swing

Around the world

Lift Prep

-Lay on a flat bench
-Raise DB over your chest
Tip: Form a sight "A frame" with the dumbbells to assist in bringing elbows down at a 45-60 degree angle.
-Lower to just above the chest
-Press weight back up

Dumbbell Chest Press - Flat Bench

Do 8-12 reps of each. Really push to feel the burn. Only rest 30s max between first and second exercise.

-Hold bar with overhand grip. Arms fully extended.
-Slight bend at knees and hinge at hips to lean torso forward. Keep a neutral spine.
-Keep arms straight, squeeze lats to bring the bar down to thighs
-Pause briefly at the bottom and squeeze your lats
-Control return to the start position
-Be very aware that your torso doesn’t move - keep that core tight!

Straight-arm Lat Pull Down

-Lock your elbows and shoulders into place before beginning
-Hinge from hips so torso is angled forward slightly.
-The elbow is acting as a hinge. Don’t let your shoulders take over by allowing them to glide forward and backwards.
-Press through the palms of your hands into the bar to engage the triceps. Extend arms and squeeze. Keep tension in those tris!
-Control the bar back up.

Straight Bar Tricep Pushdown

Superset 1

- Begin lying on an incline bench (approx 30-45 degrees) with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Dumbbell Incline Chest Fly

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell Incline Bicep Curls

Superset 2

Do 8-12 reps of the push ups. Really push to feel the burn. Only rest 30s max between first and second exercise.

‼️ If the decline position is too challenging for reps suggested, do as many as you can from this position, then finish the rest from a normal push ups position or from knees. 

For beginners: feel free to use an incline push up position, with hands on a bench.

-Feet on a raised surface (bench, ball, coffee table, chair.,,)
-Maintain good form throughout your push up- ensure you do not dip in the low back

Decline Push Ups

-Sit on a bench, grab it with both hands at shoulder-width. 
-Extend your legs out in front of you or keep a bend at the knee. The more your knees are bent, the less of your body weight you will be pushing
-Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
-Keep body close to bench rather than drifting towards your feet.
Using your triceps, lift yourself back to the starting position.

Tricep Dips

Superset 3

-Bring both arms overhead and rest them beside your ears. Legs out straight. 
-Activate your deep abdominal muscles. Feel like you are bringing your “ribs towards your belt buckle”
-With this engaged, lift your legs and torso off the ground. Bring your arms forward and reach for your ankles as you balance on your hips. -Reverse the movement and return to the starting position.

V - Up

-Mini controlled crunches with legs extended up
-Make sure to feel those lower abdominals abs deep core stabilizing your back and legs. Legs shouldn’t move 
-Small controlled crunches with your upper abs

Crunches with Legs Up

-Begin in tabletop: on all fours with hands below shoulders and knees below hips
-engage your core and hover knees above the floor
-maintain a neutral spine
-press one hand into the ground while removing the other to tap the opposite shoulder. HOLD FOR 2sec!
Then switch sides.
-Try to remain as still as possible apart from the arm that is moving.
-REP COUNT = TOTAL # (E.g 10 = 5 per side)

Bear Plank with alternating shoulder taps

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Core cos you wanna

Pick a method of high intensity cardio. Do 30s on 30s off!! Really go for it!

I enjoy slight incline sprints for these…. Or the air bike 😈

Treadmill Sprint

Optional Intervals to Finish 🥵

UPPER BODY/ GYM

UPPER BODY / Gym

Melody

Hannah

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

David Williams

UPPER BODY/ DB only

Upper Body / Back n Shoulders gym

Jennica

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/ GYM

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