Name: Playbook - Jenny Campion - W5/D1 PUSH (Lower focus)
Uploaded: 2022-05-13T01:38:25.171Z
Duration: 55 min
Description: W5/D1 PUSH (Lower focus)

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!!! 😭❤️‍🔥

Stephanie Hinck

It’s a PUSH 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!

-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

-Table top position (hands and knees)
- Reach one arm underneath the opposite armpit. Reaching as far around as you can get through the upper back (thoracic), while keeping low back level. 
- Then reverse the motion to take the arm back to it’s side and twist to reach up towards the ceiling. 
- Make sure not to “dump” into the shoulder of the supporting arm - press firmly through ground
-important not to achieve the range of motion through lower back and hips.

Thread the needle (thoracic rotation)

*Weight is optional

-Get into a deep squat
-Elbows on top or between knees
-Gently move side to side feeling an opening in the hips
-Alternate gently guiding knees forward, keeping them lining up with the 2nd/3rd toe

Deep Squat Hold - Hip and Ankle Mobility

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

3 point lunge

- 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 (10 or 15 reps)

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.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Use the chair to mark the bottom of your squat jump
-Start at the edge of the chair, tilting forward in a squat position. You don’t want to have to swing forward into the movement
-Jump vertically and aim to land into a squat softly. Push your hips back as you come down back to the chair as if you were about to sit on an egg - don’t crush it!
- Repeat

Chair Squat Jump

CNS Firing 🔥

As the reps decrease, add load appropriately! Challenging yourself with the weights you select to make the rep range hard and the rest time needed.

**add a 2 second pause at the bottom of each rep

- Start with shoulder width stance and your toes slightly pointed out 
- Hold the dumbbells in both hands with palms facing inwards
-Feel like you are squeezing lemons in your arm pits - get your lats on! 
-Engage your core
- Push your hips back as you come down 
-Stop at depth where you can keep a neutral spine. 
- Drive through your heels to stand back up

DB Suitcase Squat - w/ Pause!

- 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

*REP COUNT IS PER LEG - eg 12 reps is 24 total

Dumbbell walking lunges

Push 1

We are working in the 8-12 rep range here even through I have selected 10, push until you feel a real strain but keep good form.

- 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

- Kneel down. Tuck toes under and squeeze glutes. Keep this alignment throughout exercise.
-Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down

Kneeling Arnold press

Push 2

-Holding dumbbells at your sides
-Place entire foot up onto the box/bench
-Lean forward from the hips with a neutral spine. This will load your body weight over the front leg which is the working leg
-Think about pushing your body upwards by driving through the bench. NOT by pushing off the floor with the back leg. This is challenging!
-Work on controlling yourself back to the ground rather than just dropping.

Dumbbell Step Ups

-Sit on a bench, grab it with both hands at shoulder-width. 
-Extend your legs out in front of you or keep a bend at the knee. The more your knees are bent, the less of your body weight you will be pushing
-Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.
-Keep body close to bench rather than drifting towards your feet.
Using your triceps, lift yourself back to the starting position.

Tricep Dips

Push 3

‼️ last rep of each set, hold at bottom for 10 seconds. If it’s too challenging with the weights, drop one or both but HOLD the position. Don’t give up!!!


- 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 - ADD ISO HOLD TO LAST REP

Do 2-3 rounds of this back to back. Week 6…. 3-4 rounds

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad Jump

-Get into a wall sit with hips and knees at 90 degrees
-Feet are placed below your knees
-Raise onto the balls of your feel, shifting the focus into your quads
- HOLD

Wall-sit with heels elevated

Finisher

W5/D1 PUSH (Lower 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.

Melody

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)

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

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 🤣

W5/D1 PUSH (Lower focus)

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