Name: Playbook - Penny Barnshaw - W4/D4 30/6 Glutes, Hamstrings, Quads, Calves
Uploaded: 2024-02-22T02:30:26.149Z
Duration: 60 min
Description: W4/D4 30/6 Glutes, Hamstrings, Quads, Calves

Oh my goodness that was hard.  Increased weight where I could.

Amber

Happy Thursday ✌️

30/6 Workout Details

Warm Up -See Recommended Warm Up-Glutes/Hamstrings

*Record your weights & reps in your notes app on your phone or a notebook 

**Modify Barbell & Kettlebell moves with dumbbells

Superset 1
1a.Back Rack Lunge 4x 12 reps
1b.Heels Elevated Goblet Squat 
4 x 8 reps
1c.Goblet Squat Pulse 4 x 8 reps

Compound Set 2
2a.Back Extension 4x 8 reps
2b.BB Hip Thrust 4 x 10 reps

Superset 3
3a. Deficit Sumo Landmine Deadlift 
3 x 15 reps
3b. Ball Wall Squat 3 x 15 reps

Superset 4
4a.DB Floor Leg Curl 3 x 20 reps
4b.Banded Clam Shells 3 x 15 reps e/s

Single Set 5
Standing BB Calf Raises 3 x 25 reps

1a.BB Reverse Lunge 4x 12 reps
1b.Heels Elevated Goblet Squat 
4 x 8 reps
1c.Goblet Squat Pulse 4 x 8 reps

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

Dumbbell Heels Elevated Goblet Squat Pulse

Superset 1

2a.Back Extension 4x 8 reps
2b.BB Hip Thrust 4 x 10 reps

*modify back extension to ball or bench back extension or floor superman

Back Extension

- 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

Compound Set 2

3a. Deficit Sumo Landmine Deadlift 
3 x 15 reps
3b. Ball Wall Squat 3 x 15 reps

Landmine Deficit Sumo Deadlift

Dumbbell Ball Wall Squat

Superset 3

4a.DB Floor Leg Curl 3 x 20 reps
4b.Banded Clam Shells 3 x 15 reps e/s
*moderately heavy resistance band

Dumbbell Lying Leg Curl (Floor)

Clam Shell (L) Side

Clam Shell (R) Side

Superset 4

Barbell Calf Raises

W4/D4 30/6 Glutes, Hamstrings, Quads, Calves

This workout really pointed out my asymmetry in leg strength!

Abby

Tess

Gina

W1/D1 6/6 Quads/Calves

Holy cow! Thanks for the great workout 🏋🏻‍♀️ Your programs are the best!

This one went much smoother then yesterday.  😅💯

W1/D2 7/6 Chest, Shoulders & Abs

Never done rows like that before. New fave back exercise! 👏🏻

Cherie Ashby

30 minutes,  added an additional 30 minutes of back and core exercises

W1/D3 8/6 Back & Abs

Did an hour worth of Cathe Frederich kickboxing

W1/D4 9/6- Rest Day or 30-60 minute LISS of choice

Natascha Knott

My hammies are going to be feeling that one for days. 🤦🏻‍♀️

W1/D5 10/6 Glutes & Hamstrings

Good week! Off to Parkrun for finisher ! Thanks penny

Give a full hour of strength with option of 30 min treadmill walk on the side

W1/D6 11/6 Arms, Abs & Cardio

Not going to be able to walk tomorrow!! 😂🏋️‍♀️🏋️‍♀️

Veronica

Dead legs !!! Kneeling quad lean backs !!! I suck at these !!! Gr8 workout !

W2/D1 13/6 Quads/Calves

W2/D2 14/6 Chest, Shoulders, Abs, Cardio

W2/D3 15/6 Backs, Abs, Cardio

W2/D4 16/6 Rest Day or 30-60 minute LISS of choice

W2/D5 17/6 Glutes, Hamstrings, Calves

Really good upper body and abs workout! I had to skip the last set because I was running it if time 😅

W2/D6 18/6 Arms, Abs, Cardio

If I ever need to torture someone…1 leg wall sits it is. 😆

Michelle Freeman

W3/D1 20/6 Quads & Calves

Hard! I added a couple of sets to the 3 set rounds to make it an hour long workout.  Very hard, but good. Thank you

W3/D2 21/6 Chest, Shoulders, Abs, Cardio

W3/D3 22/6 Back, Abs, Cardio

The last round of banded bridges was killer!

W3/D4 23/6 Glutes, Hamstrings, Calves

Meosha

Challenged myself with heavier weights. Hard. But good!

W3/D5 24/6 Arms, Abs, Cardio

W3/D6 25/6 Rest Day or 30-60 minute LISS of choice

W4/D1 27/6 Quads, Hamstrings, Calves

W4/D2 28/6 Back, Biceps, Abs, Cardio

Hard! But good. Increased weights a bit, added 4 sets to the 3 sets. Took 67 minutes with warm up. Thank you!

W4/D3 29/6 Chest, Shoulders, Tri’s, Abs, Cardio

Danielle

I like ending the week with these full body workouts!  💯👏

I did one of your FB follow alongs from YT

W4/D5 1/7 Full Body

It looked easy with only  5 sets…. Looks are deceiving!!

Charlotte

W5/D1 4/7 Quads, Hamstrings, Calves

Awesome! Loved mixing abs with upper body

Marissa

I, for the 1st time, was able to do bb skull crushers! Yay!!

W5/D2 5/7 Back, Arms, Abs & Cardio

That was a tough workout! Sweating buckets 🪣 over here!

W5/D3 6/7 Chest, Shoulders, Abs, Cardio

W5/D4 7/7 Glutes, Hamstrings, Calves

I did a full body Caroline Girvan workout in place of this.

I had to break the finisher into sets of 20. That was tough!🥵

Only managed 75 each of the finishers. 🥵

W5/D5 8/7 Full Body

I knew 3 rounds of 30 would be too much for me, so I did 6 rounds of 15. Still a killer!

W6/D1 11/7 Legs Circuit

Hard, but good. Used weights at 60% of the heaviest I was able to lift thru this workout series. Did 5 full sets, which included warm up set - that was hard....

W6/D2 12/7 Back & Abs Circuit + Cardio

Jeannia Terry

Easier than 2 past days, maybe I didn't go heavy enough but was afraid of sacrificing form. Daily 4.5 mile morning walk

W6/D3 13/7 Chest, Shoulders, Abs Circuit + Cardio

This was tough, especially coming back from vacation.😉

Great end to the 6 weeks!  Looking forward to that de load week! Definitely will be getting some yoga in to stretch those growing and sore muscles.

W6/D4 14/7 Legs Circuit

I substituted your recently released 30 min upper and lower body max YT videos in place of this workout.

W4/D4 30/6 Glutes, Hamstrings, Quads, Calves

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