Name: Playbook - Jenny Campion - W4/D6 PUSH (Upper focus)
Uploaded: 2022-05-15T03:09:39.223Z
Duration: 60 min
Description: W4/D6 PUSH (Upper focus)

Jesus Christ. Hardest workout yet!!! The EMOM push-up/SP destroyyyyed me. 😭 loved every second tho 🔥💪🏼

Stephanie Hinck

Great workout. Challenging as always. I knew I would one day put my university textbooks to good use 😆.

Melody

Here is our second PUSH day that places emphasis more on the UPPER body. I encourage you to focus on form first but if you are experienced, challenge yourself on the weights chosen - particularly for your UPPER 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!

-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

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

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Move arms out to side to end in a lateral raise position
-Think about squeezing your rear delts and back while performing this movement.
-Lower arms down by your side
- Keep a slight bend at the elbow

Db Front to Lateral Raise

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be tracking inline with your middle toes

Air squats

Lift Prep

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.

- 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

- From elbow plank position 
- Push your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement - keeping hips level with each other and also with your shoulders
- Alternate the arm that you lead with - push up on right and come down on the right. Then lead with the left and come back down on the left….

‼️Rep count is for the total number not per side

Plank Up Downs

CNS Firing

Work in the 8-12 rep range. Use the first set as a feeler set and then push hard for the next 3.

- Lying on the floor with knees bent 
- Lower weights with elbows out to sides at 60 degrees
- Press dumbbells back up over your chest

DB floor chest press

- Lay on back with knees bent, feet on the floor. - With arms extended and palms facing each other lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
-Keep slight bend at elbow

Floor DB chest fly

Push 1

Do both exercises on one side before doing both on the other side.

Eg  10x Right Lateral lunge then 10x Right deficit Reverse Lunge (R leg stays on platform)

- 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

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground - or at least goes lower than the plates
- Press through the front heel and stand back up
- Repeat on the opposite leg
❗️ if you do not have plates, use something sturdy like a stack of heavy books. Make sure the balls and heel of your foot is firmly planted on it.

Dumbbell deficit reverse lunges

Push 2 - See description

Every Minute On the Minute do the 2 exercises. Rest for the remainder of the minute.

Adjust weight as you go. Make it challenging!

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- elbows should look like an arrow from behind, not a T.
- Bend is about 45-60 degree angle
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell standing shoulder press

EMOM

- Stand holding a DB/KB close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel
THEN come up 1/4 of the way and then return to parallel  before extending your legs to come back up
- Control the motion - try not to “bounce around”

1 1/4 Goblet squat

Rep # is steps per leg

-Hold a heavy dumbbell or farmer's carry bar in each hand.
-Stand tall and walk forward for the recommended distance. Don’t rush! Focus on form.
-Avoid leaning forward at the hips. Stand tall and chin parallel to ground.
-Keep your shoulders pulled back and down throughout the entire exercise. Avoid letting your shoulders round forward.

Farmer Carry (DB or KB)

Squat n Carry

Do 4 sets of the weighted exercises. The last set of each go to failure and then do a plank. This means you will end up doing 2 planks for this finisher. NOT one for every set.

- 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

- 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

- Position your elbows under your shoulders, hands flat on the floor and eyes in line with your wrists
-Step on leg back at a time while keeping core engaged
- Your body from your head all the way to your hips, knees and ankles should all be in a straight line
- Hold and breathe!
- Think about pulling your elbows towards your toes to keep that tension up!

Plank

Finisher 🔥 see description

W4/D6 PUSH (Upper focus)

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

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)

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 🤣

W4/D6 PUSH (Upper focus)

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