Name: Playbook - Ashley Horner - W1/D1 Victorious
Uploaded: 2024-03-04T19:15:01.846Z
Duration: 60 min
Description: W1/D1 Victorious

Alex

Starting this program again. Still can’t do pistol squats, but I did split squats instead.

Jocelyn

Parsons

Candice

Kelly

Rachelle

Megan

Great workout.  Did from home so no rower. Used bands

Jill

Arlin

Robyn

Anna

I just came off 2 weeks of butt’s and gutts. It was an awesome program but felt I was missing too much training for upper body! I’m super excited for this program!

Corrie

This was my second program of yours that I have tried. They kick my butt every time. Thank you for making workouts that everyone can do

Rebecca

Katherine

I luv how easy it is to navigate through the workouts. The short demonstrations with descriptions, also the workout logs & timer! This is the best workout app out there. It’s perfect.

Marlyn

It was so hard but I feel so accomplished. My entire body burns 🔥🔥🔥🔥

Alisha

Terri

Cassie Jae

Great workout. Had to make subs for the rowing and pistols but all in all awesome!

Tracy

Couldn't do the pistol squats if my life depend on it lol but love the workout

Fany

Vanessa Solorzano

Annapen

Have an area where I can record my reps and weights

Suky

Great! Would love some alternatives 😃 pistol squat way too advanced for me 💪

Catherine

Awesome, love the progress check off boxes makes you feel as you try completed your workout

Super sweaty 🔥❤️💯 This is a switch up from my normal training for the past 2 years. It feels so good to feel this good! 100 lbs on a standard bar for the sumos for 8/8-6/6-7. 35 plate for 12reps goblets and a 25 plate back ext for12. Punch today in the face!

Jackie

I always show alternatives for everyone if you need it. 
Savageheathergritville is my IG handle. I ❤️  Victorious Victorious

Heather Larson

Nickie

It was great! I had to improvise on a few things due to lack of equipment but overall good. It would be helpful to have alternatives in case equipment is missing or not available.

The perfect amount of suck! Sumo 125
Kb goblet 35
Gm 35

Db thruster and bsq 10s

Bobbi

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

Cianna

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

Colleen

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

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

I think the wallballs and bike hurt more this time

The wall climbs and the bike---- hurt sooo good

My legs are on fire from yesterday and today. Didn’t want to complete today but it’s done now.

W1/D2 Victorious

Amanda

W1/D3 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

I si didn’t want to wake up this morning…. It’s done now

W1/D4 Victorious

🤍 Turkish get ups… Enjoying my daily a** kicking…🔥💪🏻🤙🏻

W1/D5 Victorious

Shew 😅… nice stack🔥💪🏻🤙🏻

Dang, my quads are tight as hell 😆😳

Carly

W2/D1 Victorious

Nice little arm workout…😉..woowee..😅🔥💪🏻🤙🏻

Suzette

W2/D2 Victorious

Elizeth

W2/D3 Victorious

X10 rounds…good idea..shew😅🔥🔥💪🏻🤙🏻

W2/D4 Victorious

#shuttlesprints…😅🔥💪🏻🤙🏻

Did the first set in 19 mins and the second in 31:20…. Not what I wanted but these licked my butt

Awesome way to start my Friday! 🔥💪🏻

W1/D1 Victorious

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