Name: Playbook - Ashley Horner - W1/D1 Victorious
Uploaded: 2022-11-25T09:48:53.383Z
Duration: 60 min
Description: W1/D1 Victorious

Catherine

Tough for the first workout but doable. Don’t give up!

Kerrie

Maybe show an alternate workout like the pistol squats.

Ruth

AMAZING workout!! Thanks AH!! You always deliver 💪🏻🔥🥵 Bring it on 2023 😎

Stacey

Sarah

Colleen

On point as usual, i have been using Ashley’s workouts for 10 years

Great got my heart rate up and I can say my muscles are fatigued!

kristina

Penny

Crystal

Laura

I totally Love your new App Ashley. Your videos are spot on. Will definitely motivate me to workout daily….no excuses!

Patsy

Jenn

It was a good one to start back up and get my butt kicked!!!🥵

Kate

Kicking my ass as always! 💪🏻 Great workout!!

Brenna

Challenging!!! You always kick my peach! 

I love that we can keep track of the sets were on and check them off when we’ve completed it. It definitely helps motivate me to finish!! 

I also enjoy the fact that you share videos of how to do the exercise and from different angles to help make sure we have the correct form! 

I’ll def be using this app from now on!!

Angela

Loved this one.  Great combo of cardio and weights 🔥

Jenn Kerchner

Monday 

Five sets of: 
- Sumo Deadlift x 5 
- Goblet Squats x 10 
- GHD Low Back Extension x 10 
1:00-1:30 Rest between each set 

Five rounds FOR TIME: 
- 300 meter Row 
- Dumbbell Thrusters x 10 
- Pistol Squats x 8/s 

CORE: 
2 rounds of: 
- Abdominal Rollouts x 8 
- Bicycle Crunches x 10 
- Side Oblique Crunches x 12/s 

- 15 min Cardio of your choice

Five sets of: 
- Sumo Deadlift x 5 
- Goblet Squats x 10 
- GHD Low Back Extension x 10 
1:00-1:30 Rest between each set

- Approach the bar with a wide sumo stance
- 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

BB Sumo Deadlift

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

- Adjust the height of the hip pad so that at the top position, your hip is at the front of the pad and that your upper back will be aligned with your lower back and heels
- At the start position, make sure your body is in perfect, straight alignment
- Cross your arms in front of your chest
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- You should feel a nice stretch on the lower back, glutes and hamstrings
- Explosively extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position
- Hold it for a count of “one”
- Return to the bottom position by lowering your upper body under control
- Repeat the exercise until you have completed the targeted number of reps

GHD Low Back Extensions

Circuit I

Five rounds FOR TIME: 
- 300 meter Row 
- Dumbbell Thrusters x 10 
- Pistol Squats x 8/s

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

- Extend your arms (one to the side the other toward grabbing your foot) and one leg out in front of you
- Bend your standing knee, keeping the chest high and eyes forward
- Sit back and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

8 reps each side

Pistol Squat w/ Foot Hold

Circuit II

2 rounds of: 
- Abdominal Rollouts x 8 
- Bicycle Crunches x 10 
- Side Oblique Crunches x 12/s

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

BB Ab Rollout

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

(R+L=1 rep)

Bicycle Crunches

- Lie on your back with your knees bent
- Place your hands behind your head
- Lower both knees to the one side, legs should remain together, one on top of the other
- Contract or squeeze your abdominal muscles as you slowly lift your shoulder blades off of the ground
- Lower back down with control
- Complete desired reps then repeat on the opposite side

12 reps each side

Oblique Crunches

Core

Cardio Of Your Choice

W1/D1 Victorious

Lord!!! Those wall stands got me feeling some sort of ways!!!

I love the workouts I CAN do. I’ve realized You don’t need to improve. I Do and AM thanks to you!!

First time ever doing Handstand push ups.  Killed it no mods got in all reps. First time ever picking up a wallball also smashed it got all reps with 20lb ball.

W1/D2 Victorious

Second time on this 4 week trainer and loving it more the second time 😄

Amie Huster

W1/D3 Victorious

A few more exercises would have made me feel accomplished

Kirsten

W1/D4 Victorious

WOW, I def pushed my limits with this one. Thank you!!

W1/D5 Victorious

Bree

Vanessa

W2/D1 Victorious

I loved this one. I’m so weak upper body that I reeeeally challenged myself!!

Harder than I thought it would be! Overall good

Katrina

W2/D2 Victorious

W2/D3 Victorious

50 wall walks! 😂 Yeah that’s not happening so I ended up with 4 for 5 rounds and the next 5 rounds I did handstand press ups - 5 for 5 rounds.

W1/D1 Victorious

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