Name: Playbook - Jenny Campion - W3/D6 Total Body
Uploaded: 2022-03-14T20:27:29.482Z
Duration: 45 min
Description: W3/D6 Total Body

Nikki

Melody

Sharing the love with a total body strength workout to wrap the week up. 

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!

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

-The “prisoner” arm positioning (hands behind your head) requires you to really stabilize the muscles in your core as well as your back and shoulders. 
-Maintain good squatting form with arms bent placed behind your head

Prisoner squat

-Start at top of push up, in a high plank position
-Lower yourself to the floor at a count of 3-5sec
-Keep spine neutral. Aim to have your whole body touch floor at the same time.
-Control is key!
-Push back up from knees or toes.

Eccentric Push Ups

Lift Prep

First set of thrusters, go lighter to focus on speed and form. Challenge shoulder strength when dropping to 10 reps

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement
-Neutral grip - palms facing inward

DB Thruster

-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

Superset 1

- Lying on the floor with knees bent 
- Hold both DB with palms facing each other, directly above armpits.
- Press DB up until arms are extended. 
- Lower weight back to start position.

Dumbbell Neutral-grip chest press (floor)

- 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

- 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

Superset 2

- Begin with DB by your side, arms extended and palms facing inwards
- Keeping elbow by your side, bend elbow to bring weight up towards shoulder
- As the DB comes up rotate palm so it turns towards chest
- Do not swing / do not allow elbow to move back and forth.
-Engage your bicep at the top 
- Control the lowering
- Keep your core tight

Standing bicep curls - rotational

- Hinge body forward from the hips keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset 3

W3/D6 Total Body

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!

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! 💪

W2/D2 Upper body

W2/D3 Core-dio

Great! Hiked up Hollyburn today and I swear I’m already feeling stronger!

W2/D4 Mobility n Steps

Challenging as my quads are tight from yesterday’s downhill running adventure, but I did what I could and I’m glad I did.

W2/D5 Legs n Shoulders

W2/D6 Total Body

W2/D7 Recovery n Rest

W3/D1 Legs

This is excellent, not at all easy and there's nothing super about my superman exercise.

David Williams

W3/D2 Upper body

W3/D3 Core-dio

I needed those stretches today! I switched up today and tomorrow’s workouts so I could go for a run before the rain comes!

W3/D4 Mobility n Steps

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.

W3/D5 Legs n Shoulders

W3/D7 Recovery n Rest

Increased those weights and felt great once I finished! 💪 Push yourselves friends; we got this!

Awesome workout! Love the variation of exercises week to week.

That was fun and hard! There were some exercises there I’ve never done before. I found myself saying “Oh yep, this is a good one” often.

W4/D1 Legs

Phewwwww!! Week 4 is kicking my butt. May have to repeat this week, didn’t give myself enough time to finish entire workout

W4/D2 Upper body

I enjoyed that workout. The last set with the bicycle crunches and leg raises didn’t say how many reps to do.

W4/D3 Core-dio

W4/D4 Mobility n Steps

W4/D5 Legs n Shoulders

These workouts keep getting better! So well-rounded, challenging, and fun!

W4/D6 Total Body

W4/D7 Recovery n Rest

Gonna hurt tomorrow...and the next day and possibly (definitely) the next day.

Very challenging as I still have DOMS in my legs from the last 2 exercises! My leg muscles are definitely being challenged with this workout series!

W5/D1 Legs

W5/D2 Upper body

W5/D3 Core-dio

W5/D4 Mobility n Steps

W5/D5 Legs n Shoulders

W5/D6 Total Body

W5/D7 Recovery n Rest

6 weeks in and my legs are still feeling quite challenged with this leg routine!

W6/D1 Legs

God I hate burpees but it’s encouraging to see I’m getting a little better at them. Definitely seeing some progress at the 6 week point!

W6/D2 Upper body

W6/D3 Core-dio

W6/D4 Mobility n Steps

W6/D5 Legs n Shoulders

Nothing more humbling than the EMOM chest press 😅
Thank you for the amazing program these last 6 weeks, Jenny!

W3/D6 Total Body

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