Name: Playbook - Jenny Campion - W3/D2 PULL (Upper focus)
Uploaded: 2022-05-13T01:38:25.100Z
Duration: 50 min
Description: W3/D2 PULL (Upper focus)

Feeling accomplished after this workout 💪

Melody

It’s PULL day - with emphasis more on the UPPER body. I encourage you to focus on form first but if you are experienced, challenge yourself on the weights chosen - particularly for your UPPER body movements.

‼️ If you require a thorough warm up (I always do and rec it), check out the warm up section in the app!

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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!

Here’s a little mobility flow:
- Begin in a downward dog
- Step one foot to the outside of the same hand
- square the shoulders and hips and feel a stretch in the front of the hip of your back extended leg
-Now with the arm that is next to the front leg, press into the ground. Feel even weight through the hand abs fingers.
-Twist torso and reach the opposite arm up towards the sky, with an aim to stack the shoulders
-Ensure the twist is from the thoracic spine. Only go to your workable ROM
-Place hand back down on floor. Square shoulders and hips
-Step back into a high plank 
-Push back into downward dog
-Repeat on other side

Downward Dog - Deep Lunge - Rotation

-Lay face down. Arms extended in a Y position 
-Lift your arms and legs up off the floor while keeping your head neutral
-“Swim” your arms around your body in a circle just above the floor, flipping your palms and bringing your elbows in as your hands come past your shoulders
- Try to connect finger tips behind your back before reversing the direction of your arms

Superhuman Swimmers

- 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

Mobility

This is to fire up your central nervous system. It gears you up execute your main lifts coming up.

The aim here is to move fast (with good quality). Reps are low here so that you are able to complete all 3 rounds back to back (NO REST) with high intensity.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*Can modify in many ways….
-hop back into a high plank
-step back into the high plank
-omit jump up at the end
-place hands on an elevated surface

Burpee

CNS Firing 🔥

- 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

Do 1 warm up set of bent rows before your 3 working sets

- 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

-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)

Superset

-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

‼️ if going to failure, perform on your weakest side first. Then match the number of reps on your other side

1 arm DB rows - staggered stance

Every minute on the minute perform 25 glute bridges. Get that squeeze at the top of each!

‼️‼️‼️ This week add challenge of weights to the bridges, if you haven’t already. The one DB will be placed across your hips. Using the heels of your hands to hold it in place while raising up. Enjoy the 🔥

- 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

Butt EMOM (see description)

- 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

-Hold 2 dumbbells with palms facing each other
-Squeeze shoulders back and down, keep elbows by your side and curl weights up to 90 degrees 
-This is your start position
-Lower one DB down by extending your arm then curl it back up. Do not swing.
-One back at 90 degrees, repeat with the other arm.
-Whenever curling with one side, the other remains still at 90 degrees! This is a bicep isomeric hold.

REP COUNT-  per side. E.g. 10 reps means 20 total

Bicep Alternating 90 degree Curls

-Attach band around chest/stomach height 
-Stand in a split stance with hips square. Keep front knee bent and core engaged
-Hold band with arms extended forward, chest height, palms facing one another
-Pull band towards body by bending elbows and squeezing shoulder blades back and together
-Think about pulling your elbows towards your hips
-Ensure shoulders don’t start creeping up towards your ears as you are pulling back
-Control the band back to the start position

Banded Row - Staggered Stance

W3/D2 PULL (Upper focus)

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

W1/D4 Core n Conditioning

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)

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 🤣

W3/D2 PULL (Upper focus)

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