Name: Playbook - Penny Barnshaw - WK5/D3 17/02-Full Body
Uploaded: 2024-02-22T02:30:26.584Z
Duration: 60 min
Description: WK5/D3 17/02-Full Body

Happy Friday ☀️

Warm Up - 5 -10 Minutes General Cardio + warm up sets as prescribed

*Record your weights & reps in your notes app on your phone or a notebook 
**Modify Barbell & Kettlebell moves with dumbbells 

17/02-Workout Details 💪

Single Set 1
1.Front Squat 5x5 reps
[+2W/Up Sets]

Tri-set 2 x 4 Rounds
2a.BB Strict Press x 8 reps
2b.DB Lateral Raise x 10 reps
2c.Seated Knee Tucks x 12 reps

Tri-set 3 x 4 Rounds
3a.Banded Face Pull x 15 reps 
3b.KB Sumo Deadlift High Pull x 12 reps
3c.Swiss  Ball  Hamstring Curl x 12 reps

Superset 4 x 3 Rounds
4a.Plate Bicep Curl  x 15  reps
4b.Weighted Push-up x 6-8 reps

Single Set 5 x 3 rounds
Ball Pike x 12 reps

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Complete 4 Rounds
2a.BB Strict Press x 8 reps
2b.DB Lateral Raise x 10 reps
2c.Seated Knee Tucks x 12 reps
*have minimal to no rest between rounds

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Dumbbell Standing Lateral Raise

Seated Knee Tucks

Tri-set 2

Complete 4 Rounds
3a.Cable/Banded Face Pull x 15 reps 
3b.KB Sumo Deadlift High Pull x 12 reps
3c.Swiss Ball Hamstring Curl x 12 reps
*have minimal to no rest between rounds

- Pull the cable towards your face with elbows flared outward engaging your rear delts and upper back
- Slowly return back to starting position

Cable standing face pull

Kettlebell SDHP

Stability Ball Leg Curl

Tri-set 3

Complete 3 Rounds
4a.Plate Bicep Curl  x 15 reps
4b.Weighted Push-up x 6-8 reps
*1 minute rest between rounds
**Modify plate Pushup to no weight or unweighted incline Pushup

Plate Bicep Curl

Plate Weighted Pushup

Superset 4

Swiss Ball Pike

WK5/D3 17/02-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.

Joanne

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

Madeleine

Thanks so much for these workouts. I love them!

WK 3/D2 9/11-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

WK6/D1 20/02-Full Body

Those last 2 rounds killed me 🥵🥵♥️

WK5/D3 17/02-Full Body

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