Name: Playbook - Penny Barnshaw - Quads, Calves, Conditioning
Uploaded: 2024-02-22T02:30:26.441Z
Duration: 60 min
Description: Quads, Calves, Conditioning

Kelly

Warm Up - 5-10 Minutes General Cardio 

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

Set 2
DB Ball Wall Squat 
4 x 8-10 reps

Superset 3
DB Step Down (Goblet Hold) 3 x 8-10 each side
DB Walk Lunges 3 x 20 reps total

Superset 4
DB Leg Extension 4 x 30 secs work/30 secs rest
*Use a Machine Leg Extension if you have access to one

Set 5
BB Calf Raise 3 x 20 reps

[Conditioning]
3 rounds
Bike-30 secs work/10 sec rest 
Wall Sit-30 secs work/10 secs rest

Let’s do this 💪

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Dumbbell Ball Wall Squat

- Hold the weight in each hand or at the chest
- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
* Work both sides

Weighted lateral step downs

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Superset 2

- Seated on a bench with a dumbbell held between your feet
- Extend your knees to lift the dumbbell
- Lower the dumbbell back down by bending your knees

Dumbbell leg extensions

Barbell Calf Raises

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

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

Wall sit

Conditioning

Quads, Calves, Conditioning

Billie

No Squat or Lunge Leg Day | Self Guided

Quads,Calves & Conditioning

Glutes, Hammies, Conditioning

Meosha

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.

Quads, Calves, Conditioning

Community

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