Name: Playbook - Penny Barnshaw - W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]
Uploaded: 2024-02-22T02:30:26.434Z
Duration: 60 min
Description: W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

Erin

Natascha Knott

Great workout! Def needed this one since I tend to neglect these exercises

Lisa

Glutes are sore!! Love it!! Another epic workout 🏋️‍♀️

Kelly

This one was tough!  😅 Any ideas on what I can sub for the barbel leg lifts? My dumbbells are odd shaped so can’t really use them this way and my bench is too low to get proper clearance.

Kicked by butt but made me feel so strong! I can tell I’ll be feeling this one for days. 😂

Gina

Challenge WK 1/Day 4

Happy Thursday 😁

*Record your weights & reps in your notes app on your phone or a notebook 
*Modify Barbell & Kettlebell moves with dumbbells

Workout Details 

Warm Up - 5 -10 Minutes General Cardio 

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

Single Set 2
BB Hip Thrust 4 x 8-10 reps

Compound Set 3
3a.BB Good Morning 3 x10-12 reps
3b.Bulgarian Split Lunge 3 x 8-10 reps each side

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

Single Set 5
BB Floor Glute Bridge 3 x20 reps

Conditioning x3 Rounds
Box Jumps 30 secs work/10 secs rest
KB Stiff Leg Deadlift 30 secs work/10 secs rest
*Modify Box Jumps to Step Ups

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 across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

Good Morning/Bulgarian’s

Dumbbell Leg Curl

Barbell Floor Glute Bridge

- 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

Box Jump/Deadlifts

W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

Week 1 Day 1!!! Leg extensions harder than they look !! 👊🏽💪! Thanks Penny !

Tess

Wow kicked my rear-end. I've been following on YouTube and was excited to try this new platform. I invested in a home gym set up and this is perfect! Keep up the great work!

Samantha

Awesome workout!!! Absolutely loved it...hit my quads goooood!!

W1/D1 Quads,Calves, Conditioning [Challenge WK 1/Day 1]

Not sure I liked the workout hard but I don’t get the pull ups. Maybe I need I thicker band 😂💪🏻

Madeleine

W1/D2 Back, Biceps, Conditioning [Challenge WK 1/Day 2]

Arlene

W1/D3 Chest, Triceps, Conditioning [Challenge WK 1/Day 3]

CAN I SWEAR HAHAHA OMG THAT WAS BRUTAL! Failed attempt at the wall burpees went to far forward and missed the wall smashing my knees on concrete. (Knees are ok now ) But modified to weighted burpee donkey kicks.

Doreen

Hot dang!  I’m dripping buckets o’ sweat!

W1/D5 - Full Body Friday [Challenge WK 1/Day 5]

My arms are toast!
20 hanging knee ups was mean i only made 10 each round.

Loved this workout, good length and variety!

Veronica

And I though I had strong shoulders…🤣

W1/D6 Shoulders, Core, Conditioning [Challenge WK 1/Day 6]

Loved it! Wall sit at the end wasn’t very nice miss Penny hahaha quads are on fire!

Great workout! Would be great to get dumbbell alternatives for the barbell exercises 😄

I was feeling great until the calf raises 😂 my calves were burnin!

W2/D1 Quads,Calves, Conditioning [Challenge WK 2/Day 1]

So good went heavier than my comfort zone pushed through, lots of grunting but i did it!

W2/D2 Back, Biceps, Conditioning [Challenge WK 2/Day 2]

W2/D3 Chest, Triceps, Conditioning [Challenge WK2/Day 3]

Started getting sore half way in haha god help my glutes tomorrow

Great workout! Love how I always finish in the cardio zone.

Love this ! Booty bands ouch ! And finisher 💪💪

W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]

KILLER! THIS WOKE ME UP ON A MONDAY MORNING.

Maria Fernanda

Ouch !!!👍👍👍👍🙌🙌🙌💪💪💪

W2/D5 Full Body [Challenge WK 2/Day 5]

Brutal lol.  Question about when doing a set that does alternating work (like the alternating lateral raises) do I do 12 reps for each arm is it 12 reps total,so actually 6 per arm.  Sorry for my confusion!  Also on the plank taps since we are alternating arms would I tap each side 30 times?  Hope it makes sense.

W2/D6 Shoulders & Core [Challenge WK 2/Day 6]

Legs are shaking 150 air squats to finish haha i secretly loved that.

50 air squats x3 along with the bike! Great finish as usual!

W3/D1 Quads,Calves, Conditioning [Challenge WK 3/Day 1]

Finisher was killer as always you really know how to use up what’s left of the energy to smash them out.

These workouts take me every bit of an hour!  Kudos to the person finishing in 45!  💯

W3/D2 Back & Bi’s, Conditioning
[Challenge WK 3/Day 2]

W3/D3 Chest & Tri’s,Conditioning
[Challenge WK 3/Day 3]

Wowzers! My legs are officially dead. Not sure ill be able to walk out of the gym. :)

W3/D4 Glutes, Hams,Conditioning
[Challenge WK 3/Day 4]

Omg over 500cals and 1 hour and I couldn’t get through more than 1 round in circuit 2 so went hard and heavy for round 1.
BRUTAL WORKOUT !

Wahoo for Friday ! Short on time so managed all of first round. Plus 2 sets of 2nd. Plus Russian Twist finisher !! Thx Penny !

W3/D5 Full Body Friday
[Challenge WK 3/Day 5

W3/D6 Shoulders, Core, Conditioning
[Challenge WK 3/Day 6]

W4/D1 Quads,Conditioning [Challenge WK 4]

W4/D2 Back,Bi’s & Conditioning
[Challenge WK 4/Day 2]

W4/D3 Chest, Tri’s,& Conditioning [Challenge WK 4/Day 3]

W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]

Nicole

W4/D5 Full Body Friday [Challenge WK 4/Day 5]

W4/D6 Shoulders, Abs, Conditioning [Challenge WK 4/Day 6]

W5/D1 Quads,Calves & Conditioning [Challenge WK 5/Day 1]

W5/D2 Back, Bi’s & Conditioning
[Challenge WK 5/Day 2]

W5/D3 Chest, Tri’s & Conditioning [Challenge WK 5/Day 3]

These frog pumps and ball leg curls are awful! 😂😂

Great workout! With the progression I feel like I'm getting stronger and my endurance has improved.

W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]

Hardest workout I've done in this program, I modified by using DB instead of the BB at times so I could make it through the reps. I'm dripping in sweat!

W1/D4 Glutes, Hammies, Conditioning [Challenge WK 1/Day 4]

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