Name: Playbook - Penny Barnshaw - Quads,Calves & Conditioning
Uploaded: 2024-02-22T02:30:26.233Z
Duration: 60 min
Description: Quads,Calves & Conditioning

Billie

Happy Training ✌️

This is the final week of this phase of training before we head into a deload week.

Workout Details

Warm Up -See Recommended Warm Up-Quads/Calves

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

Single Set 1
Front Squat 5 x4-6 reps [+ 2 warm up sets]

Compound Set 2
2a.Ball Wall Squat 3 x15 reps
*(or Leg Press if at the gym)
2b.Prisoner Jump Squats 3 x 15 reps

Compound Set 3
3a.BB Walk Lunge 3 x 20 reps
3b.Alternating Jump Lunge 3 x20 reps

Compound Set 4
4a.DB Leg Extension 3x 20 reps
*or machine if at the gym
4b.DB Lateral Hop Overs 3 x20

Compound Set 5
5a.BB Calf Raise 3 x 20 reps
5b.Bike 3x 1 minute
*or cardio of your choice

Conditioning 3 rounds (no rest between rounds)
15 Barbell Situp 
15 Barbell Leg Lowers

Burnout 3 x
Weighted Wall Sit x 1 minute work/15 secs rest

- 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

2a.Ball Wall Squat 3 x15 reps
*(or Leg Press if at the gym)
2b.Prisoner Jump Squats 
3 x 15 reps

Dumbbell Ball Wall Squat

- With hands at your head perform jump squats

Prisoner jump squats

Compound Set 2

3a.BB Walk Lunge 3 x 20 reps
3b.Alternating Jump Lunge 
3 x20 reps

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Jump Lunges

Compound Set 3

4a.DB Leg Extension 3x 20 reps
*or machine if at the gym
4b.DB Lateral Hop Overs 3 x20 reps

- 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

Dumbbell Hop Overs

Compound Set 4

5a.BB Calf Raise 3 x 20 reps
5b.Bike 3x 1 minute
*or cardio of your choice

Barbell Calf Raises

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

Bike erg

Compound Set 5

3 rounds (no rest between rounds)
15 Barbell Situp 
15 Barbell Leg Lowers

*Modify to dumbbell if needed

Barbell Situp

Barbell Leg Lowers

Conditioning-3 Rounds

Dumbbell Wall Sit

Quads,Calves & Conditioning

No Squat or Lunge Leg Day | Self Guided

Kelly

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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