Name: Playbook - Penny Barnshaw - WK6/D1 28/11-Full Body
Uploaded: 2024-02-22T02:30:26.471Z
Duration: 60 min
Description: WK6/D1 28/11-Full Body

Happy Monday 🙌

W/up-5-10 minutes of general cardio

28/11-Workout Details 😅

Single Set 1
BB Front Squat 4 x 12 reps
(Dumbbell Option- DB Front Squat
https://www.youtube.com/watch?v=IV-qve_xYnQ

Single Set 2
Landmine Close Grip Row 4 x 12 reps
Dumbbell Option- Single DB Row
https://www.youtube.com/watch?v=px5V8mtPWhY

Single Set 3
BB Lateral Lunge & Shift 3 x 20 reps
(DB Option – Dumbbell Lateral Lunge & Shift)
https://www.youtube.com/watch?v=IftpkkRJitw

Single Set 3
BB Hip Thrust 3 x 12 reps
(DB Option -DB Hip Thrust)
https://www.youtube.com/watch?v=RofqsGiiiNY

Single Set 4
Seated Arnold Press 4 x 8 reps

Single Set 5
Weighted Dips 3 x 12 reps
*modify to unweighted

Single Set 6
Standing BB Calf Raises 3 x 20 reps

Single Set 7
AB Wheel Rollout 4 x 10 reps
*Modify to Plank Hand Walk
https://www.youtube.com/watch?v=1sEhVRE9Pv4

- 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

Landmine Close Grip Bentover Row

Barbell Lateral Lunge Shift

- 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

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Place your hands on the front edge of the bench just outside hips
- Place your feet on another bench in front of you and a weight plate on your lap
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Weighted bench dips

Barbell Calf Raises

Ab Rollout

WK6/D1 28/11-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.

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/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 🥵🥵♥️

WK6/D1 28/11-Full Body

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