Name: Playbook - Penny Barnshaw - Glutes, Hammies, Conditioning
Uploaded: 2024-02-22T02:30:26.522Z
Duration: 60 min
Description: Glutes, Hammies, Conditioning

Warm Up - 5-10 Minutes General Cardio

Set 1
Back Squat 3 x10-12 reps [+ 2 warm up sets]

Set 2
Hip Thrust 4 x 8-10 reps

Superset 3
3a.Bulgarian Split Lunge 3 x 8-10 reps each side
3b.KB Stiff Leg Deadlift [Modify with Dumbbells]
3 x 10-12 reps 

Set 4
Machine Leg Curl 4 x 30 secs work/30 secs rest
[Modify with Dumbbell Leg Curl]

Set 5
BB Floor Glute Bridge 3 x20

Conditioning

Barbell Back Squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Kettlebell Stiff Leg Deadlift

Superset 3

Barbell Floor Glute Bridge

Glutes, Hammies, Conditioning

Billie

No Squat or Lunge Leg Day | Self Guided

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Kelly

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Meosha

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Great workout! Super intense. Will increase weight next time

Did the ladder down and back up, swapping out the wall sit for in-and-out abs on the back up part of the ladder.

Michelle Freeman

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Quad Destroyer

Under 5 Minute Leg Finisher

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