Name: Playbook - Jenny Campion - W5/D5 PULL (Lower focus)
Uploaded: 2022-05-13T01:38:25.196Z
Duration: 50 min
Description: W5/D5 PULL (Lower focus)

Here is our second PULL 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!

90/90 Hip Internal Rotation

-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

-Begin in table top
-Extend one leg out to the side. Ensure hips remain level
-Engage core by pulling belly button towards spine
-Push hips back BUT keep hips level with one another and spine neutral
-Stop at the point where you can still maintain a flat back. If bum tucks under, you’ve gone too far
-WHILE PUSHING BACK, simultaneously drive the foot of the extended leg into the floor. Feel adductors (inner thigh) activate and stretch
-Hold for 2-3 seconds 
-Return to start position and repeat

Adductor Rock Backs

-Lay face down. Arms extended in a Y position 
-Lift your arms and legs up off the floor while keeping your head neutral
-“Swim” your arms around your body in a circle just above the floor, flipping your palms and bringing your elbows in as your hands come past your shoulders
- Try to connect finger tips behind your back before reversing the direction of your arms

Superhuman Swimmers

-Come down on your side, with forearm beneath you and knees bent to about a 90-degree angle -Press up into a side plank, pushing your hips forward so they're in the same plane as your torso, and press your top hip toward the ceiling
-Extend top leg so it is straight. Option to keep it grounded or suspended in the air
‼️Drive bottom knee into the ground by squeezing glute. Feel the activation!!!!!

Elbow Side Plank from Knee

- 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

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.

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

-Stand with feet shoulder width and knees slightly bent.
-Bend your knees and descend to a full squat position.
-Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
-Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
-Upon landing immediately repeat the next jump.

Squat Jump

CNS Firing

- Begin with dumbbells in each hand and feet hip width
-soften the knees
‼️here’s where TEMPO comes in - lower in a count of 3 seconds doing this…
- Press hips back and lower dumbbells down until mid shin
-keep back flat and lats engaged 
-feel a stretch in the hamstrings 
- squeeze flutes and lift back up to standing

DB Tempo RDL

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side (8 reps = 16 total)

Dead bug

Pull 1

-Hold DB in one arm and stagger the leg on the same side back
- Keep a neutral spine and hips level.
- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

1 arm DB rows - staggered stance

-Lay on back, knees bent and feet on floor
-Place sliders under your heels. If you do not have these, you can use dish cloths or socks on a hardwood floor
-Bring hips up into a glute bridge. Engage core - this Is highly important to keep on throughout the whole movement to keep hips neutral and stable
-Extend legs with control until the point you feel you are unable to keep your hips up in a bridge
-Pull feet back to start positions using your hamstrings. Keep firing that core and squeezing your bum!
-At start position check to see if hips have dropped and adjust accordingly

Hamstring Curls - Sliders/Towel/Socks

Pull 2

- 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

EMOM

Do BOTH exercises on same leg before doing the other side. 

Eg - BSS on your right leg and then hip thrusts on the right. Switch.

Number of rounds is for EACH side

- 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

Do 15 reps per leg, then rest and repeat 


- 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

Single Leg Finisher

- 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

W5/D5 PULL (Lower 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/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

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/D5 PULL (Lower focus)

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