Name: Playbook - Jenny Campion - W1/D4 Core n Conditioning
Uploaded: 2022-05-13T01:38:25.032Z
Duration: 35 min
Description: W1/D4 Core n Conditioning

Melody

Just as it says - get that HR up and get those abs fired up!

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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!

Ladder of decreasing reps. Total of 4 rounds following this rep count:

12-10-8-6

Work through these at a steady pace with no rest

-The “prisoner” arm positioning (hands behind your head) requires you to really stabilize the muscles in your core as well as your back and shoulders. 
-Maintain good squatting form with arms bent placed behind your head

Prisoner squat

-Hold DB sideways
-Lower into squat with arms extended between legs
-As you come up from the squat begin to curl the weight up to your chest
-Once standing, press the weight overhead
-Bring back down with the same timing
-Repeat

1DB Squat Curl to Press

-Begin in high plank position
-Step one foot to the outside of your hand on the same side
-Feel the hop of extended leg drop towards the ground, enough to feel a stretch
-Step back into high plank and repeat on the otherside

‼️Rep count - total for both sides. E.g - 12 reps means 6 per side

Alternating High Plank Deep Lunges

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternate the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

‼️Rep count is for the total number not per side

Plank Up Downs

Warming Up

- Start with your feet close togethe
- Slightly hopping, you will drop down into a squat pushing your knees and landing softly 
- Hop back up to starting position

Pop Squats

-Begin in split squat position
-DB will be held in the opposite hand from the leg that is working (the one that is forward)
-When lowering into the split squat, DB is held at shoulder height with palm facing inwards 
-Simultaneously press weight overhead as you push up to the top of the split squat through the front leg 
-Lower and repeat

‼️ Rep count is per side. E.g 15 reps means do 15 per side

Split Squat with 1 DB Press

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable
-REP COUNT = TOTAL # (E.g 40 means 20 per leg)

Mountain climbers

-At the top of each burpee do one jumping jack

Modifications:
- Hardest = chest to floor 
- Alternatives = jump out to high plank
= step out into a high plank and jump back in
- Easier. = jump out into burpees with hands on an elevated surface

Burpee to Jumping Jack

High Intensity

-Come down on your side, with forearm beneath you and knees bent to about a 90-degree angle -Press up into a side plank, pushing your hips forward so they're in the same plane as your torso, and press your top hip toward the ceiling
-Extend top leg so it is straight. Option to keep it grounded or suspended in the air
‼️Drive bottom knee into the ground by squeezing glute. Feel the activation!!!!!

Elbow Side Plank from Knee

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

Hollow body hold

-Come down on your side, with forearm beneath you and knees bent to about a 90-degree angle -Press up into a side plank, pushing your hips forward so they're in the same plane as your torso, and press your top hip toward the ceiling
-Extend top leg so it is straight. Option to keep it grounded or suspended in the air
-Lift top leg up me down by squeezing glutes on top leg

‼️Drive bottom knee into the ground by squeezing glute. Feel the activation!!!!!

🍑🔥

Elbow Side Plank with Leg Raises

Core ISOs

-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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
-slow and controlled. Not just throwing your limbs around!
-REP COUNT IS TOTAL # (E.g 30 means 15 per side)

SLOW Bicycle crunches

-From an elbow plank, lower knees to tap the ground then bring them back to the start position
-Do these controlled without losing alignment through spine

Plank w Knee Drops

Dynamic Core

W1/D4 Core n Conditioning

Stephanie Hinck

W1/D1 PUSH (Lower focus)

Blumme

W1/D2 PULL (Upper focus)

Very nice. Love the cat cow stretch. The laying swimmers didn’t have a rep count.

W1/D3 Mobility n Steps

Wow wow wow. This was so challenging and rewarding! Such a great workout, thank you!

W1/D5 PULL (Lower focus)

I love the arm workouts. It feels like hard work and I feel like I’ve accomplished something.

W1/D6 PUSH (Upper focus)

W1/D7 Rest and Recovery

Wow! Already feeling so much stronger! Love this program

Barely got through the 16th reps on the ladder but feeling good about getting there! Loved this workout!

W2/D1 PUSH (Lower focus)

W2/D2 PULL (Upper focus)

W2/D3 Mobility n Steps

W2/D4 Core n Conditioning

W2/D5 PULL (Lower focus)

Excellent. The exercises allow you to challenge yourself while keeping your back safe.

W2/D6 PUSH (Upper focus)

W2/D7 Rest and Recovery

W3/D1 PUSH (Lower focus)

Feeling accomplished after this workout 💪

W3/D2 PULL (Upper focus)

I really need these mobility exercises for my hips and shoulders!

W3/D3 Mobility n Steps

This never gets easier 😩 although I feel stronger and mentally tougher each week! Really appreciate the challenge 💪🏼💪🏼

Love this workout and kind of hate it at the same time. It’s hard work!

W3/D4 Core n Conditioning

Excellent! Still dealing with some upper back pain so I skipped the shoulder stuff.

W3/D5 PULL (Lower focus)

My arms are starting to look cut AF! So exciting. Tbh I might have looked at this day and thought nah, this is a guys workout. But you programming it was the challenge I needed to focus on my upper body!! You rock

W3/D6 PUSH (Upper focus)

W3/D7 Rest and Recovery

Phewww! 😮‍💨😮‍💨😮‍💨 I was not mentally prepared for phase 2. My body is exhausted!! But the challenge was excellent, I’m super proud of myself and I look forward to see what the rest of the week has to offer! 🤩

Very challenging. I couldn’t do the wall sits after the Bulgarian split squat iso holds. My quads were done!

W4/D1 PUSH (Lower focus)

Phenomenal. My body is aching in the best way after the switch up in the routine this week. I’m exhausted but fired up and motivated to complete the week strong!

Excellent! Did some exercises I’ve never tried before.

W4/D2 PULL (Upper focus)

W4/D3 Mobility n Steps

W4/D4 Core n Tabata

I can already feel myself getting so much stronger! This program rocks

W4/D5 PULL (Lower focus)

Jesus Christ. Hardest workout yet!!! The EMOM push-up/SP destroyyyyed me. 😭 loved every second tho 🔥💪🏼

Great workout. Challenging as always. I knew I would one day put my university textbooks to good use 😆.

W4/D6 PUSH (Upper focus)

W4/D7 Rest and Recovery

I’m traveling for work and was so discouraged to work out when I saw the state of the gym (tiny closet size) but then I realized I’m doing YOUR AMAZING PROGRAM where all I really need is a bench and dumbbells. Got it done and feeling so proud!!! 😭❤️‍🔥

W5/D1 PUSH (Lower focus)

W5/D2 PULL (Upper focus)

W5/D3 Mobility n Steps

This is the best I’ve felt tackling a core based endurance workout yet!! 5 weeks are paying off 🤩🥰

W5/D4 Core n Tabata

W5/D5 PULL (Lower focus)

Excellent. I always feel challenged by these workouts.

W5/D6 PUSH (Upper focus)

W5/D7 Rest and Recovery

My legs were so done after the last workout that I needed 2 days to get over the soreness and be able to attempt this workout. Let’s see how well I can walk tomorrow. 😬

W6/D1 PUSH (Lower focus)

Great workout. Still feeling my glutes from yesterday’s workout, especially with the single leg deadlifts.

W6/D2 PULL (Upper focus)

W6/D3 Mobility n Steps

Great workout. My core isn’t strong enough to do V Ups so I did straight leg sit ups instead.

W6/D4 Core n Tabata

W6/D5 PULL (Lower focus)

Wow. I’m shook I completed the entire thing!! I was so intimidated in the beginning but it was honestly the best confidence boost ever! I am mentally and physically strong enough to complete a badass program. 

Cannot thank you enough for creating this! Not gonna lie, happy sad. I will be sure to come back to this in the future ☺️

Efficient and hard! Serious pump, my watch left a dent on my wrist 🤣

W1/D4 Core n Conditioning

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