Name: Playbook - Jenny Campion - W3/D5 Legs n Shoulders
Uploaded: 2022-03-14T20:27:29.477Z
Duration: 50 min
Description: W3/D5 Legs n Shoulders

Excellent. I’m using the 20 minute steady state cardio bit at the end to just go outside and go for an easy run for about an hour. Does that make sense or should I be doing a short tempo pace run? I’m only running twice a week and trying to focus more on strengthening.

Melody

Combination of leg and shoulder strength exercises. Nail the form and then make sure the weight is challenging enough that you feel you need the prescribed rest time.

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 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.

Low Lunge with Thoracic Twist

One same side perform the following in sequence:
- Forward lunge
- Lateral Lunge
- Reverse Lunge
All 3 count as 1 rep

3 point lunge

- 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

Lift Prep

-Hold a dumbbell in each hand and stand with your feet shoulder-width apart and toes pointing slightly out.
-Bend knees and sit back as if you were about to sit on a chair.
-Maintain core engagement and a neutral spine.
-aim to squat down until your thighs are parallel to floor BUT it is not necessary if you lose form. Only squat to your workable depth. 
-Push up from bottom through the heels and the balls of your feet.
-Keep weights by your side throughout exercise 
-TIP: “Tripod Pressure” - always feel stable and grounded through the heels and the balls of your feet. This will help joint stability and progression!

Suitcase Squat

- Start with your arms at 90 degrees
- Press one dumbbell straight up to extend over the shoulder, then lower down back to 90 degree.
- Repeat with the other side
- Make sure not to lean back and keep core engaged

Alternating DB standing shoulder press

Superset 1

As reps go down - challenge yourself with increasing the weight

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

Superset 2

-Stand with your feet hip-width apart, holding a dumbbell in each hand. 
-Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. 
-You'll be working your front leg. 
-Hinge at your hips to lower your body. Push your butt far back and keep your back flat.
-hinge back up at your hip

B-stance RDL

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell upright row

Superset 3

Pick a form of cardio that keeps your HR 120-150 bpm
Eg - hill walk, running, rowing, elliptical, stair master, jump rope etc

Steady state cardio - optional

W3/D5 Legs n Shoulders

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

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/D5 Legs n Shoulders

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