Name: Playbook - Jenny Campion - W6/D1 Legs
Uploaded: 2022-03-14T20:27:29.570Z
Duration: 50 min
Description: W6/D1 Legs

6 weeks in and my legs are still feeling quite challenged with this leg routine!

Melody

Leg strength training program, using dumbbells.

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!

-Reverse Lunge
-once stable at bottom of Lunge, externally rotate at both hips: knees will push outwards away from midline. 
- keep truck centred and stable. Big toe mound on front leg stays grounded the whole time.
-  movement comes through the hips, not the ankles.
-squeeze that ext rot for 2 seconds. Then bring back to centre. 
-Press through front leg into a single leg balanced position - “sprinter”

Reverse Lunge W/ external rotation into sprinter

-squat and then jump
-absorb landing softly. The quieter the better.
Landing back into the bottom of a squat
-extend legs to stand back up and reset
-repeat

Squat jump to reset

-Begin in tabletop: on all fours with hands below shoulders and knees below hips
-engage your core and hover knees above the floor
-maintain a neutral spine
-press one hand into the ground while removing the other to tap the opposite shoulder. HOLD FOR 2sec!
Then switch sides.
-Try to remain as still as possible apart from the arm that is moving.
-REP COUNT = TOTAL # (E.g 10 = 5 per side)

Bear Plank with alternating shoulder taps

Lift Prep

- 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

- Start in a glute bridge position: feet positioned below the knees 
- Walk feet away from body, alternating steps while maintaining a neutral spine and level hips. 
- Walk as far away as you can without dropping hips and then walk feet back to start position.

Hamstring walkouts

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

Superset 1

- 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

Right after performing glute bridges, go into an iso hold. This means holding the top of the glute bridge for the time specified. Squeeze yo 🍑

- 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 
- squeeze flutes and lift back up to standing

DB Romanian Deadlift

- Place your feet on elevated surface: bench, box, couch, chair - you get the idea  
- Bring your hips up engaging your glutes 
-Squeeze glutes at top and keep core engaged

Elevated Glute Bridge

Elevated Glute Bridge Isohold

Superset w/ iso hold

Every minute on the minute perform the # of lunges. Once complete, rest for the remainder of the minute. On the next minute, repeat!

🔥NOTE FOR WEEK 6🔥
Add light weights for these if you want the progression!

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Make sure you are stable/balanced before pushing through the front leg into the next lunge

Body weight walking lunges

EMOM - Walking Lunges

W6/D1 Legs

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

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! 💪

W6/D1 Legs

Community

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