Name: Playbook - Ashley Horner - W1/D1 Void
Uploaded: 2024-03-04T19:15:01.893Z
Duration: 45 min
Description: W1/D1 Void

Sara

Kala

Alex

Chariss

Great workout! Headed out for a run now:)

Michaele

Kelly

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!!!

Sarah

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 M

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

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

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

Claudia

W1/D3 Void

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Arms and shoulders are noodles 🏋️‍♀️👏

W1/D4 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

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.

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

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

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

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 💪🔥

W1/D1 Void

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