Name: Playbook - Jenny Campion - W3/D3 Mobility n Steps
Uploaded: 2022-05-13T01:38:25.104Z
Duration: 30 min
Description: W3/D3 Mobility n Steps

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

Melody

Having full range or better yet full mobility in our joints helps decrease the risk of injury. Improving your mobility teaches your joints how to bear load at vulnerable or extreme positions. This is incredibly important in our recovery process in order to be able to maximize our strength days! 

STEPS 🚶🏻‍♀️ 👣 - remember living an active and balanced lifestyle is our goal. On non exercise days, dial up the importance of hitting a step count goal. 

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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!

-Begin on your hands and knees with a neutral spine
-Inhale and let your belly drop towards the ground. Dipping your spine down from the centre, bring your chin and your tailbone up. Slide shoulder blades down your back. Here you should feel like your mid back dips like a valley
-On your exhale, feel like you are picking your belly button up away from the floor and begin to arch your spine.
-Press the ground away from you, look between your knees and tuck your tailbone under.
-Your back is now arched like a hill
-Repeat with your breath

Cat Cow

-Begin in table top
-Extend one leg out to the side. Ensure hips remain level
-Engage core by pulling belly button towards spine
-Push hips back BUT keep hips level with one another and spine neutral
-Stop at the point where you can still maintain a flat back. If bum tucks under, you’ve gone too far
-WHILE PUSHING BACK, simultaneously drive the foot of the extended leg into the floor. Feel adductors (inner thigh) activate and stretch
-Hold for 2-3 seconds 
-Return to start position and repeat

Adductor Rock Backs

5 reps per direction 
This is 15 per leg total 


-Kneel down on one knee
-Start with a neutral spine - head all the way to your kneeling knee is in a straight line
-Posteriorly tuck your pelvis 
-On the leg you are kneeling on, squeeze glute and push hip forward only until you feel a stretch in your hip flexor
-Hold this for a count of 2/3 and then release back to start position
- Repeat

3 point hip flexor stretch

-Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward.
-Keep your left thigh in line with your body.
Place your right foot in front, aligning your knee above your ankle.
-Elongate your spine and engage your core and glutes.
-Keep your hips square.
Hold and breathe!
Do the opposite side.

Quad Stretch

-Start in high plank position 
-Bend one knee to bring it in line with your sternum
-Place knee on the ground and externally rotate the shin as much as you can while maintaining level hips
-Engage core (no dip in low back), press knee and toe through the floor and try to remove your hands from the ground. This demands a lot of stability through the core and the hips, while feeling a stretch in the glute.
-Hold this for a count of 5-10seconds

Active Pigeon Stretch

What is it??
- The hip airplane is a great exercise for balance, strength, coordination, glute activation, and joint mobility all at the same time. 
-It encourages a strong, stable spine while also moving through full internal and external rotation of the hip joint
- It’s a tricky one so hold on lightly to a surface to perform with good control

How??
- Assume a single leg stance.Lock your ribcage down by bracing your core.
- Hinge your body forward over your stance to a point you can hold without losing balance. Hold onto object if needed.
- Begin with hips level
- Rotate your torso in towards your stance leg (hip internal rotation) followed by rotating it away (hip external rotation). A cue that helps some is to think about moving your belly button towards your stance leg and then out away to the side.
- Spend about 2-3seconds with each direction. The leg you are standing on is the “working” leg and hip. Watch that knee doesn’t search too much and keep even pressure in foot. Feel that glute.

Hip airplane

Circuit 1

Open book:
-lay on side with shoulders and hips stacked
- bend knees 90 degrees so they are in line with hips
- extend both arms out straight, remaining level with shoulders
- Open up the top arm and begin twisting the torso, while keeping hips stacked. Follow around as far as you can with core engaged and goo alignment.
- return to start position 

Sundial:
- this takes the shoulder through a greater range of motion
- the upper arms is going to create a semi circle over head and around the body.
- aim is the keep the arm as close to the ground as possible.
- once the arm is extended over head, remember to rotate the palm up towards the ceiling.
- keep going until hand gets down towards the hip. 
-follow the rotation back in the same direction to start position.

REP COUNT: Do reps given for each movement (e.g 5 open books and 5 sundials)

Open books into Sundials

Lay face down. Arms extended in a Y position 
-Lift your arms off the floor while keeping your head neutral. Legs stay down
-“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

Laying Swimmers

- Sit against a wall with your legs and hips bent at 90 degrees
- Keep lower back and upper back connected to wall at all times.
- Raise arms up to 90 degrees
- Press arms straight over head, trying to stay as close to the wall as possible
- As you press, notice if your low back starts to arch. Try to prevent this happening.
- Goal is to have arms stay as close to the wall as possible. With increasing mobility this will come.

Wall sit with Wall angels

Circuit 2

W3/D3 Mobility n Steps

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)

Feeling accomplished after this workout 💪

W3/D2 PULL (Upper focus)

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/D3 Mobility n Steps

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