Name: Playbook - Penny Barnshaw - W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]
Uploaded: 2024-02-22T02:30:26.617Z
Duration: 60 min
Description: W2/D4 Glutes, Hammies, Conditioning [Challenge WK 2/Day 4]

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

Erin

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

Samantha

Love this ! Booty bands ouch ! And finisher 💪💪

Tess

Gina

Great workout as usual!! 🏋🏻‍♀️

Happy Thursday ✌️

Workout Details

Warm Up - 5 -10 Minutes General Cardio 

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

Single Set 1
BB Back Squat 3 x10-12 [+ 2 warm up sets]
*without compromising form, try and increase weight from last week 

Compound Set 2
2a.BB Hip Thrust 4 x 8-10 reps
2b.DB Leg Curl 4 x 10-12 
* modify to machine leg curl for gym or Swiss ball leg curl at home

Compound Set 3
3a.DB Bulgarian Split Lunge 3 x 8-10 reps each side
3b.BB Banded Floor Glute Bridge 3 x12-15 reps

Single Set 4
Booty Band Kickbacks 3 x15 e/s

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.DB Leg Curl 4 x 10-12 reps
*modify to leg curl machine for gym or Swiss ball leg curl at home

- 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

Dumbbell Leg Curl

Compound Set 2-Hip Thrust/Leg Curl

Compound Set 3
3a.DB Bulgarian Split Lunge 3 x 8-10 reps each side
3b.BB Banded Floor Glute Bridge 3 x12-15 reps

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

Dumbbell bulgarian split squat

Barbell Banded Floor Glute Bridge

Compound Set 3-Bulgarians/Glute Bridge

Booty Band Kick Backs (L) Side

Booty Band Kick Backs (R) Side

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

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

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

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!

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

Natascha Knott

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]

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

Lisa

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

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]

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]

Kelly

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!

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

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