Name: Playbook - Penny Barnshaw - W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]
Uploaded: 2024-02-22T02:30:26.785Z
Duration: 60 min
Description: W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/Day 4]

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

Veronica

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

Samantha

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 5 x6-8 [+ 2 warm up sets]

Compound Set 2
2a.BB Stiff Leg Deadlift 3 x12-15 reps
2b. DB Single Leg Hip Thrust 3 x10 reps e/s

Compound Set 3
3a. KB Single Leg Deadlift 3 x 8-10 reps e/s
3b. Ball Leg Curl 3 x 20 reps

Conditioning 3 rounds for Time
20 KB Reverse Lunge 
20 Box Jump 
20 KB Swings 

Burnout Set 
DB Frog Pumps 3x 30 reps

Barbell Back Squat

2a.BB Stiff Leg Deadlift 
3x12-15 reps
2b.DB Single Leg Hip Thrust 
3 x10 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

Dumbbell Single Leg Hip Thrust (R) Side

Dumbbell Single Leg Hip Thrust (L) Side

Compound Set 2

3a. KB Single Leg Deadlift 3 x 8-10 reps e/s
3b. Ball Leg Curl 3 x 20 reps

Kettlebell Single Leg Deadlift (L) Side

Kettlebell Single Leg Deadlift (R) Side

Stability Ball Leg Curl

Compound Set 3

Complete 3 rounds in the fastest time possible of the following movements:
20 KB Goblet Alt Step Back Lunge 
20 Box Jump 
20 KB Swings 

Modifications

KB Goblet Alt Step Back Lunge -Dumbbell 
Box Jumps-Step Ups
KB Swings-Dumbbell

Kettlebell Goblet Alternating Step Back Lunge

- 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

- 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

Conditioning-3 Rounds for time

Dumbbell Frog Pumps

W5/D4 Glutes, Hammies & Conditioning [Challenge WK 5/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!

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!

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]

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]

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!

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

Community

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