Name: Playbook - Ashley Horner - W1/D2 Valkyrie
Uploaded: 2022-11-25T09:55:16.530Z
Duration: 45 min
Description: W1/D2 Valkyrie

Anoesjka

Isaac

Bobbie Maxwell

Didn't look like it was going to be that hard, but dang!! IT WAS!!! Thanks for kicking g my booty again!! Looking forward to tomorrow 😀

Carly

Krystal

That first super set took me by surprise 🔥

Abby

Eresh

Tuesday 

2 sets of:
- Pull-Ups x 5 
- Reverse Rows x 10 

4 sets of: 
- DB Bicep Curls x 20/s 
- Bent Over Barbell Row x 15 

2 sets of: 
- Bicycle Crunches x 50 
- Oblique Crunch x 25/s

2 sets of:
- Pull-Ups x 5 
- Reverse Rows x 10

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-Ups

- Start by hanging under the rings with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Reverse Rows

Superset

4 sets of: 
- DB Bicep Curls x 20/s 
- Bent Over Barbell Row x 15

- Begin with a dumbbell in each hand
- Curl one dumbbell up toward your shoulder, engaging your bicep 
- Slowly lower the dumbbell with control and repeat with the opposite arm
- Alternating back and forth for time and reps

20 reps each side

DB Alt Bicep Curls

- Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart
- With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor
- Row the weight upwards into the lower part of your chest
- Lower the bar under control to the starting position

BB Bent Over Row

2 sets of: 
- Bicycle Crunches x 50 
- Oblique Crunch x 25/s

- 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

25 reps each side

Oblique Crunch

Core

W1/D2 Valkyrie

Awesome.  Love it. But I’m not walking tomorrow lol.

Sherrie

Angela

Quick and dirty! So fun! I love this style work out

Mary

W1/D1 Valkyrie

Nicole

First EMOM set up for me!!Legs are like jello!!

Melissa

W1/D3 Valkyrie

W1/D4 Valkyrie

No running space so I sub with single unders. Doubled the reps

Carolyn

W1/D5 Valkyrie

Jessie

Tiffany

I don’t have a GHD machine so I subbed. Overall great workout! 🍑

W2/D1 Valkyrie

Kayla Yingst

Man makers are awesome but ugh… 😂 I have a love hate relationship with them

Penny

W2/D2 Valkyrie

Bree

W2/D3 Valkyrie

Vanessa

W2/D4 Valkyrie

W2/D5 Valkyrie

W3/D1 Valkyrie

W3/D2 Valkyrie

Killer workout!! Loved the increase of reps, my legs are on fire! Lol

Megan

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

W3/D4 Valkyrie

This one was great! Got the heart rate up quick and knocked it out in 30 minutes!

W1/D2 Valkyrie

Community

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