Name: Playbook - Ashley Horner - W1/D1 Evolution
Uploaded: 2024-03-04T19:15:01.865Z
Duration: 40 min
Description: W1/D1 Evolution

This was such a great workout to start my week!

Gentry

Chariss

I'm a wildland firefighter, and the athletic performance workouts translate very well to the functions I need for my job! I'm really glad I found Ashley's programming!

Meghan Barry

This was very Intense and what a challenge 😳 👏 I loved it!

Ruby

Amanda

Patsy

Tough. First day back in 3 weeks. Felt good

Ben Duck

Megan

🔥🔥🔥🔥🔥🔥🔥🔥🥵🥵🥵

Emily

Solid strength, cardio sweat bomb in minimal time!!

Tasha

Motivation and a total booty kicking. Just what I needed 👊🏻

Lisa

Killer but didn't expect anything less!!!

Such a killer workout! Perfect for getting back from a work trip and getting me back into the swings of things quick! Loved this workout!

Donna

Had to modify due to wearing a boot on my foot, but great workout

Sarah

Super awesome.  I like workouts that are under 60 minutes.  I love all your workouts I have purchased different of your downloads but I like this app much better.!!!

Roxana

4 Rounds FOR TIME:
- 10 Kettle Swings
- 10 Tricep Dips + Plank Taps
- 20 Kettle Swings
- 10 Tricep Dips + Plank Taps
- .25 mile Run

4 rounds:
- 8 Wall Balls
- 10 Deadlifts
- 20 DB Lunges
Rest as needed

4 Rounds FOR TIME:
- 10 Kettle Swings
- 10 Tricep Dips + Plank Taps
- 20 Kettle Swings
- 10 Tricep Dips + Plank Taps
- .25 mile Run

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Evolution - Kettle Swings

-  Place your hands on the front edge of the box just outside hips
- Place your feet on another box 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
- Complete desired reps
- Drop the weight plate and reposition yourself into a high plank position on top of the boxes
- Take one hand off the box and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps (R+L=1rep)

10 reps of each movement

Evolution - Tricep Dips + Plank Taps

Evolution - .25 Mile Run

Complex I

4 rounds:
- 8 Wall Balls
- 10 Deadlifts
- 20 DB Lunges
Rest as needed

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Evolution - Wall Balls

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Evolution - Deadlifts

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Evolution - DB Lunges

Complex II

W1/D1 Evolution

Loved this! Got me back into doing back squats! Something I dont do a lot on my own!

Kristina

It was good! Except on the first round I’m not sure i understood what needed to be done. was i suppose to lift at different weights until I maxed out?

W1/D2 Evolution

So good! 💪🔥
I did add a minute of running at the top of each round 😃

Crystal

Great fast to the point fullbody strength/cardio ;)

W1/D3 Evolution

W1/D4 Evolution

W1/D5 Evolution

Loved the step ups and pull-ups! My fav :)

W2/D1 Evolution

W2/D2 Evolution

I finish I was going to quit on my 5th but I push to the end!!!!

W2/D3 Evolution

Made it to 3 rounds..=60/55
How many you did Antonio!?!?!?❤️👊🏽

W2/D4 Evolution

W2/D5 Evolution

Did 5 full rounds 1 KBS
Run 🏃🏽‍♀️ 1.25
Run out of time ROOT

W3/D1 Evolution

W3/D2 Evolution

W3/D3 Evolution

Was tough!!
But I finished ✅👊🏽💪🏼🦶🦵🫁🧠👀👂👣🙅🏽‍♀️🐶

W1/D1 Evolution

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