Name: Playbook - Penny Barnshaw - Glutes, Hammies, Conditioning
Uploaded: 2024-02-22T02:30:26.539Z
Duration: 60 min
Description: Glutes, Hammies, Conditioning

Meosha

Warm Up - 5-10 minutes General Cardio 

Set 1
BB Back Squat 3 x10-12 [+ 2 warm up sets]
*Modify with dumbbells

Superset 2
2a.Hip Thrust 4 x 8-10 reps
2b.Sumo Stance KB Stiff Leg Deadlift 4 x 10-12 reps
*modify with dumbbells

Superset 3
3a.DB Bulgarian Split Lunge 3 x 8-10 reps each side
3b.DB Leg Curl 4 x 10-12 [or machine leg curl for gym]

Set 4
BB Floor Glute Bridge 3 x20 reps
*Add loop band

Conditioning 3 rounds
Box Jumps- 40 secs work/10 secs rest
KB Stiff Leg Deadlift -30 secs work/10 Secs rest
*Modify Box Jumps to Step Ups
*Modify Kettlebells to dumbbells

Barbell Back Squat

Superset 2
2a.Hip Thrust 4 x 8-10 reps
2b.Sumo Stance KB Stiff Leg Deadlift 4 x 10-12 reps
*modify with dumbbells

- 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

Kettlebell Sumo Stiff Leg Deadlift

Superset 2-Hip Thrust/Deadlifts

Superset 3
3a.DB Bulgarian Split Lunge 3 x 8-10 reps each side
3b.DB Leg Curl 4 x 10-12 [or machine leg curl for gym]

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Dumbbell Leg Curl

Superset 3-Bulgarians/Leg Curl

Barbell Banded Floor Glute Bridge

Conditioning 3 rounds
Box Jumps- 40 secs work/10 secs rest
KB Stiff Leg Deadlift -30 secs work/10 Secs rest
*Modify Box Jumps to Step Ups
*Modify Kettlebells to dumbbells

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Kettlebell Stiff Leg Deadlift

Conditioning-Box Jumps/Deadlifts

Glutes, Hammies, Conditioning

Billie

No Squat or Lunge Leg Day | Self Guided

Quads,Calves & Conditioning

Kelly

Quads, Calves, Conditioning

Legs & Glutes

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.

Glutes, Hammies, Conditioning

Community

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