Name: Playbook - Ashley Horner - W1/D1 Void
Uploaded: 2022-11-25T09:56:42.613Z
Duration: 45 min
Description: W1/D1 Void

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

Roxy

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

I appreciate the packed work and effective programming (most importantly the lack of excessive unnecessary volume that seems to have become a thing). You rock 🤘🏻

Ange

W1/D2 Void

Your routines waste no time! Exactly what I need max burn in min time

Marisa

W1/D3 Void

Did as much I could 
Run out of time ⌛️

Minus my peripheral nerve tingling it was awesome 🤘🏻

W1/D4 Void

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

W1/D1 Void

Community

More workouts from Ashley Horner