Name: Playbook - Jenny Campion - W4/D5 Legs n Shoulders
Uploaded: 2022-03-14T20:27:29.516Z
Duration: 50 min
Description: W4/D5 Legs n Shoulders

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!

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

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and hold at hop
-Press firmly into left foot while extending the right leg out straight. Hold for 2 sec
- keep hips up and level while doing this.
- bend right leg and lower right foot back to the floor
-check that hips are up and even
-repeat on other side
-REP COUNT IS TOTAL # (E.g 20 means 10 per leg)

Glute bridge with alternating leg extensions

- Kneel down with toes tucked. Squeeze flutes and engage core.
-DB in both hands. Elbows slightly bent. Palms facing forward.
- create a semi-circle raising the dumbbells up over your head. Control the motion back down.
-try to not arch back or swing

Dumbbell Around the world - kneeling

Lift Prep

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

DB Z press

- Hold DB in arm opposite from the leg you will step out with.
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle. Image reaching back for a chair with that butt cheek.
- Pause and hold the DB to the inside of the bent leg. Do not twist your torso!
- Return to the starting position by pushing through the bent leg - extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

- Raise one dumbbells until you reach shoulder height
- Lower with a slow and controlled movement
- Repeat on the other side and keep alternating
- Complete rep number on both sides

Alternating Dumbbell front raise

Superset 1

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides
-REP COUNT = TOTAL (E.g 20 means 10 per leg)

DB alternating double walking lunges

- Hold the dumbbell with your arm extended
-Hinge back at hips, keeping back flat
-Simultaneously hinge back up through the hips while pulling the DB straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
-Bring it down safely by bending at the elbow and controlling the weight down.

DB single arm snatch

Superset 2

- 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

- 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

W4/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! 💪

W4/D5 Legs n Shoulders

Community

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