Name: Playbook - Penny Barnshaw - W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]
Uploaded: 2024-02-22T02:30:26.751Z
Duration: 60 min
Description: W4/D4 Glutes, Hammies & Conditioning [Challenge WK 4/Day 4]

Tess

Happy Thursday✌️

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 

Single Set 1
Back Squat 4 x8-10 reps [+ 2 warm up sets]

Compound Set 2
2a.BB Stiff Leg Deadlift 3 x10-12 reps
2b.Ball Glute Bridge 3 x 20-25 reps

Compound Set 3
3a.KB Single Leg Deadlift 3 x 8-10 reps each side
3b.KB Swings 3 x 20 reps

Single Set 4
Ball Leg Curl 5 x 30 secs work/30 secs rest
* Machine leg curl if at gym)

Conditioning 3 rounds 
Bike 45 secs/15 secs rest
Burpee 45 secs/15 secs rest
Then
Max Rep Pullups in 4 minutes

Barbell Back Squat

2a.BB Stiff Leg Deadlift 
3 x10-12 reps
2b.Ball Glute Bridge 
3x 20-25 reps

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

Stability Ball Glute Bridge

Compound Set 2

3a.KB Single Leg Deadlift 
3 x 8-10 reps each side
3b.KB Swings 3 x 20 reps

Kettlebell Single Leg Deadlift (L) Side

Kettlebell Single Leg Deadlift (R) Side

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Compound Set 3

Stability Ball Leg Curl

Conditioning 3 rounds 
Bike 45 secs/15 secs rest
Burpee 45 secs/15 secs rest
Then
Max Rep Pullups in 4 minutes

*break the pull-ups up however you like. Be mindful of resting to long. This is section is for MAX reps so try and squeeze out as many as you can by using your time wisely.

*modify pull-ups to barbell pull-ups, inverted row or Lat pull down.

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

Bike erg

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Conditioning-3 Rounds

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

Samantha

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

Natascha Knott

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

Erin

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!

Gina

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]

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]

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!

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

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