Name: Playbook - Ashley Horner - W1/D1 Void
Uploaded: 2024-12-05T22:16:15.505Z
Duration: 45 min
Description: W1/D1 Void

Denea L

Carolin

Kathy

Susie Wright

Love the intensity of this in a shorter window and still lifting heavy!

Kelly

Fab workout! Hard work but I loved it 😊

Sarah

Sandy

Sara

Kala

Alex

Chariss

Great workout! Headed out for a run now:)

Michaele

Great workout after almost one month pause, coused by to much pressure...I just couldn't...so thanks for this Ashley.

SANELA

First workout in almost a month after being sick and injured. Took this slow and it felt great!

Megan

Ruby

It was great! Which program do you recommend after Beginner Strength? I hope I am on the right track?

Maida Starcevic

Great Day 1!! I’m a 43 yr old female that had a total knee replacement at 37 so I have to be careful with form but this was great!!

Deann

This is my first time doing more of a functional workout then tradition lifting. I loved it! I wish she had warm up and cool down though.

Jesee Jensen

I only did 1.5 of 3 sets. I tried but after vomiting I just couldn’t. One of the BEST workouts💜

Ruth

Jayden

Much harder than it looks and great lower body workout!

Stacey

Patsy

New day
New week
New program…
Felt good!!!

Brittany

Lolo

Subbed the barbell for the DBs and kettlebell tonight. Deficit DB deads + burpees over the kettlebell - the second half remained the same! Great quicker one, still felt like I got my ass lit up (literally) in under an hour. *insert flame emoji here*

Danielle

Roxana

Janine

Monday 

5 Sets of: 
- Deadlifts x 5 
- Burpee Over Bar x 10 

3 sets of: 
- Dumbbell Walking Lunges x 12 
- Single Leg Dumbbell Deadlifts x10/s 
- Goblet Squats x 15 
- Wall Balls x 10

5 Sets of: 
- Deadlifts x 5 
- Burpee Over Bar x 10

- Approach the bar so that it is centered over your feet
- Grip the bar with an underhand grip
- 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 Underhand Grip Deadlift (Touch & Go)

- Perform a burpee 
- Jump laterally over the barbell
- Perfom a burpee and jump back to starting position

Burpee Over Bar

Circuit I

3 sets of: 
- Dumbbell Walking Lunges x 12 
- Single Leg Dumbbell Deadlifts x10/s 
- Goblet Squats x 15 
- Wall Balls x 10

- Keep your chest up holding dumbbells 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

DB Walking Lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Single Leg RDL

- 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

- 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

Wall Balls

Circuit II

W1/D1 Void

Maria

W1/D2 Void

Wow!! Wore out after that one. After a crazy December and January I’m ready to get back to my routine. I need it mentally more and prove to myself that I can do anything.

Rachael

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Morgan

W1/D3 Void

10 sets of anything is mind numbing and too much.

Kirsten

W1/D4 Void

Heather

W1/D5 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

Cristi

Claudia

W2/D5 Void

W3/D1 Void

Drop sets are becoming my favorite! Loved this one

Meagen

Feeling the burn this morning!! 💪🏼💪🏼

W3/D2 Void

Traded Burpees for Kettlebell swings due to a sore shoulder. But such a great workout to stay on track before thanksgiving! 💪🏼👏

W3/D3 Void

Reading was deceiving with this one.    Wow!

W3/D4 Void

W3/D5 Void

So far one of my favorites.  No breaks. Just went for it heavy as possible.  The sweat is sweet.

Legs are feeling good this morning!! Great way to start off the week!!

W4/D1 Void

These workouts are amazing! Building muscle and confidence. 🙏

W4/D2 Void

I didn't have a place or items to do the farmer carry so I did military crunches.   150 of them.  Well that put a wild kink in it 😵‍💫🔥

107 here today. Golly gee willy that was a doozy.

W4/D3 Void

W4/D4 Void

Smoker but there is a typo, so “heads up.”

The written portion says 50 burpees at the peak of the workout. After you hit start however, it states 25. 
So it’s either 3 sets of 25 or 25, 50 then 25. Pick your flavor. Ones a little more bitter than the other but good nonetheless

W4/D5 Void

More muscle built and fluff killed 💪 🔥

W5/D1 Void

W5/D2 Void

Had to modify, but I got it done!!!
NO EXCUSES!!! 🏋🏼‍♀️🏋🏼‍♀️

W5/D3 Void

W5/D4 Void

Delightfully brutal. Got through all 20 rounds with ~25 seconds to rest in between. 💪🏼

W5/D5 Void

Short but sweet workout 
Loved it 🏋🏼‍♀️🏋🏼‍♀️

W6/D1 Void

W6/D2 Void

kristina

W6/D3 Void

W6/D4 Void

Rhiannon

Done!!!
Great 6 week program!!
💪🏼💪🏼🏋🏼‍♀️🏋🏼‍♀️

W1/D1 Void

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