Name: Playbook - Jenny Campion - W3/D5 PULL (Lower focus)
Uploaded: 2022-05-13T01:38:25.113Z
Duration: 50 min
Description: W3/D5 PULL (Lower focus)

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

Melody

Today is a PULL day that places emphasis more on the LOWER body. I encourage you to focus on form first but if you are experienced, challenge yourself on the weights chosen - particularly for your LOWER 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 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

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

Warming Up

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.

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

-Stand with feet shoulder width and knees slightly bent.
-Bend your knees and descend to a full squat position.
-Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
-Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
-Upon landing immediately repeat the next jump.

Squat Jump

CNS Firing

- 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

-Lay on back, knees bent and feet on floor
-Place sliders under your heels. If you do not have these, you can use dish cloths or socks on a hardwood floor
-Bring hips up into a glute bridge. Engage core - this Is highly important to keep on throughout the whole movement to keep hips neutral and stable
-SLOWLY extend legs, controlling it all the way down. Count 3-5 seconds until you reach the end range that you can no longer support with your hips up and level
-To return, bring hips to the ground, slide feet back to start position to come back into a glute bridge

Eccentric Hamstring Curls - Slider/Towel/Socks

Compound set - lower

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side
-Rep count = per side

DB gorilla rows

- Pull the band towards your face with elbows flared outward
-Make sure shoulders don’t creep up towards your ears

(Can use a cable with rope attachment if available)

Face Pulls

Compound set - upper

-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

Only 3 sets of the side plank leg raises BUT do 4 sets of split squats! Last one is til failure. Do your weaker side and match that number on the other side.

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
-TIP: if struggling to find the right distance from bench, start from a kneeling position with back foot on bench. Position front knee above your ankle. 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

-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

Compound set - lower (see description)

-keep upper. lower back and elbows against wall
-curl!!

Bicep curls against wall

Do 15 reps per leg, then rest and repeat 


- Place your upper back on the bench. Level with mid shoulder blade (bra strap height)
- Push through your heel raising your hips 
- Engage your glutes at the top
- Remove one foot off floor. Keeping leg up, lower hips towards the ground. 
-Raise hips back up by pressing through grounded foot and squeezing that glute!

Single leg hip thrust

W3/D5 PULL (Lower 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)

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

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/D5 PULL (Lower focus)

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