Name: Playbook - Jenny Campion - W5/D2 PULL (Upper focus)
Uploaded: 2022-05-13T01:38:25.179Z
Duration: 50 min
Description: W5/D2 PULL (Upper focus)

Here is our PULL day of Phase 2, 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!

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

✨Option to add in different ranges of motion - alternating drawing circles around the body. See video demo

Resistance Band Dislocates

Open book:
-lay on side with shoulders and hips stacked
- bend knees 90 degrees so they are in line with hips
- extend both arms out straight, remaining level with shoulders
- Open up the top arm and begin twisting the torso, while keeping hips stacked. Follow around as far as you can with core engaged and goo alignment.
- return to start position 

Sundial:
- this takes the shoulder through a greater range of motion
- the upper arms is going to create a semi circle over head and around the body.
- aim is the keep the arm as close to the ground as possible.
- once the arm is extended over head, remember to rotate the palm up towards the ceiling.
- keep going until hand gets down towards the hip. 
-follow the rotation back in the same direction to start position.

REP COUNT: Do reps given for each movement (e.g 5 open books and 5 sundials)

Open books into Sundials

- Start on your hands and knees 
- reach one arm forward and the opposite leg back
- squeeze glute and pull belly button to spine
- imagine a bowl of hot soup on your back - don’t spill it!!
- bend elbow and knee inwards at the same time then extend back to reached position

Bird Dog

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- At top, keeping arms off ground, pull elbows back towards hips.
-squeeze back and lats
-extend arms forward again 
- Lower back to starting position

Superhuman with lat pull

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*Can modify in many ways….
-hop back into a high plank
-step back into the high plank
-omit jump up at the end
-place hands on an elevated surface

Burpee

CNS Firing 🔥

- 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

- 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 
-Row the dumbbells to your sides.
- pulling elbow towards hip
- Lower DBs to starting position
- squeeze glutes and lift body back up to standing

DB RDL to Bent Row

- Stand with slight bend in knee and hinge forward 45 degrees at hips 
- slight bend in the elbow
- Raise arms out to side 
- Pause at the top of the motion engaging your rear delts
- Lower with a slow controlled motion

Rear delt fly

Pull 1

- 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

- 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

Pull 2

-Hold DB in hand opposite from the leg that is working 
-Use hand on the same side to lightly hold onto something to help with stability so you can really focus on the movement and keeping your foot firmly planted on the ground, with your knee tracking towards your mid toe.
-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keep hips level
- lift back up engaging your glutes

1 Dumbbell Single Leg Deadlift

-Attach band around chest/stomach height 
-Stand in a split stance with hips square. Keep front knee bent and core engaged
-Hold band with arms extended forward, chest height, palms facing one another
-Pull band towards body by bending elbows and squeezing shoulder blades back and together
-Think about pulling your elbows towards your hips
-Ensure shoulders don’t start creeping up towards your ears as you are pulling back
-Control the band back to the start position

Banded Row - Staggered Stance

-Place neck and shoulders on a chair, ottoman or a bench (from side on). Squeeze glutes to keep hips in line with your shoulders. 
-Feet should be directly below your knees
-holding one dumbbell over your chest with both hands. Form a diamond with your thumbs and pointer fingers with palms to the ceiling
- Keep a slight bend at the elbow as you lower dumbbell back. Keep core tight. 
- Focus on engaging your lats as your pull the dumbbell forward. Squeeze chest.

Dumbbell Pullover from Chair

Pull 3

- Start in a side plank position from your elbow 
- Keeping your core engaged bring your arm underneath your body
- Extend your arm above you
* Slow and controlled - count 2-3 seconds each way

Side Plank Reach Unders

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superhumans

Bodyweight Superset

W5/D2 PULL (Upper 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.

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

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/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/D2 PULL (Upper focus)

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