Name: Playbook - Penny Barnshaw - WK 3/D2 9/11-Full Body
Uploaded: 2024-02-22T02:30:26.377Z
Duration: 60 min
Description: WK 3/D2 9/11-Full Body

Madeleine

Thanks so much for these workouts. I love them!

Joanne

Happy Wednesday 😅

9/11- Workout Details ✌️

W/up- 5-10 minutes of general cardio

Single Set 1
BB Back Squat 4 x 12 reps (+ 2 w/up sets)
(Dumbbell Option -DB Back Squat)
https://www.youtube.com/watch?v=gkFoVzMxe_g

Single Set 2
Single Arm BB Row 4 x 12-10-10-8 e/s
(DB option - DB One Arm Row)
https://www.youtube.com/watch?v=KEaqqQ8EjCw

Single Set 3
DB Leg Curl 3 x 20 reps
*Modify to Ball Leg curl
https://www.youtube.com/watch?v=DrPxqpn8yVU
*Hamstring runner
https://www.youtube.com/watch?v=8JEvbDi_KJg

Superset 4
4a. Incline DB Fly 3 x 12 reps
4b.Pushups 3 x 8 reps

Single Set 5
Straight Bar Tricep Pushdown 
3 x 12 reps
*Modify to Banded Tricep Pushdown

Single Set 6
Banded Woodchop 3 x20 reps e/s
https://www.youtube.com/watch?v=wje100oWSe0

Single Set 7
Tabata Calf Raises (8 rounds)
20 secs work/10 secs hold at top

Barbell Back Squat

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine single arm bent-over row - forward facing

Landmine One Arm Row

Dumbbell Leg Curl

4a.Incline DB Fly 3 x 12 reps
4b.Pushups 3 x 8 reps

Incline Dumbbell Chest Fly

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

Superset 4

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

Banded Woodchop (L) Side

Banded Woodchop (R) Side

Banded Woodchop

Do 20 secs of calf raises followed by a 10 second hold at the top, repeating for the prescribed sets.

Tabata Calf Raises

WK 3/D2 9/11-Full Body

Marissa

Dawn

Legit LOVE your workouts. Been following you for a while & they NEVER disappoint 💛

WK1/D1-24/10 Full Body

Great one again! Although I didn’t know how many sets and reps to do for the dumbbell raises so I did 12 reps 3 sets.

WK1/D2-26/10-Full Body

Gina

Cherie Ashby

WK1/D3-28/10-Full Body

WK2/D1 31/10-Full Body

My abs were shaking by the end of those weighted planks.🔥 Feelin it!

WK2/D2 1/11-Full Body

WK 2/D3 2/11-Full Body

WK3/D1 7/11-Full Body

WK3/D3 11/11 – Full Body

WK4/D1 14/11 Full Body

WK4/D2 16/11-Full Body

WK4/D3 18/11-Full Body

WK5/D1 21/11-Full Body

WK5/D2 23/11-Full Body

That was great loveeeeed the woodchops. Makes my belly feel strong

WK5/D3 25/11-Full Body

WK6/D1 28/11-Full Body

WK6/D2 30/11 – Full Body

WK6/D3 2/12 – Full Body

Veronica

WK1/D1 16/01-Full Body

WK1/D2 18/01-Full Body

Triceps were burning on the pull down, loved the close grip bench press.😘

Erin

Abby

WK1/D3 20/01-Full Body

WK2/D1 23/1-Full Body

WK2 D2 25/01-Full Body

WK2/D3 27/01-Full Body

WK3/D1 30/01- Full Body

WK3/D2 01/2-Full Body

I’m really loving this full body series!! 💪🏼♥️♥️

WK3/D3 03/02-Full Body

WK4/D1 06/02-Full Body

WK 4/D2 08/02-Full Body

WK4/D3 10/02-Full Body

WK5/D1 13/02-Full Body

WK5/D2 15/02-Full Body

WK5/D3 17/02-Full Body

WK6/D1 20/02-Full Body

Those last 2 rounds killed me 🥵🥵♥️

WK 3/D2 9/11-Full Body

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