Name: Playbook - Jenny Campion - W5/D5 Legs n Shoulders
Uploaded: 2022-03-14T20:27:29.555Z
Duration: 50 min
Description: W5/D5 Legs n Shoulders

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

W5/D5 Legs n Shoulders

Trying this program again because I liked it so much the first time!

Melody

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! 💪

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/D6 Total Body

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/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!

W5/D5 Legs n Shoulders

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