Name: Playbook - Jenny Campion - W3/D1 Legs
Uploaded: 2022-03-14T20:27:29.456Z
Duration: 50 min
Description: W3/D1 Legs

Leg strength training program, using dumbbells.

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!

- Start on your hands and knees 
- reach one arm forward and the opposite leg back
- squeeze glute and pull belly button to spine
- imagine a bowl of hot soup on your back - don’t spill it!!
- bend elbow and knee inwards at the same time then extend back to reached position

Bird Dog

- 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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side

Dead bug

- 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)

LEGS - A

- 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

- Begin with dumbbells in each hand and feet hip width
-soften the knees
- Press hips back and lower dumbbells down until mid shins
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position by pressing through the front foot and extending that leg
-alternate sides
-REP COUNT is per leg (E.g. 10 reps = 20 total)

Alternating DB reverse lunges

Superset

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- track knees in line with your mid toe
- Stand up to full extension

DB sumo squat

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

DB split squats

BODYWEIGHT split squats

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Superset Finisher!!

W3/D1 Legs

Trying this program again because I liked it so much the first time!

Melody

Looking forward to trying another program of yours!! 💕
Excellent leg day, I feel happy and exhausted

Stephanie

My legs are killing me. But felt good for finishing my first workout ❤️

Pamela  Bermudez

W1/D1 Legs

Candace

W1/D2 Upper body

Abs kicked my butt but loved how fast and efficient this one was!

Nikki

W1/D3 Core-dio

Nothing feels better than a great, structured stretch!

Julie

W1/D4 Mobility n Steps

I will be a lunge lover… today is not that day 🤣

Kaitlin

W1/D5 Legs n Shoulders

Jennyyyyyyy!!! Those single leg hip thrusts destroyed me. Thanks.

Jennica

Great total body workout to squeeze in before work, took me a bit over 30 mins

Renee

W1/D6 Total Body

W1/D7 Recovery n Rest

Was able to do this in the aft sunshine — made all the difference! ☀️

Great workout!  I’m just going to sit on the floor for a bit now. 😆

W2/D1 Legs

Just did this with my girlfriend and we loved it!!

Great way to start the week!👍🏼💪🏼

Perfect pick-me-up when everything feels like a lot! 💪

W3/D1 Legs

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