Name: Playbook - Ashley Horner - W1/D2 Victorious
Uploaded: 2024-03-04T19:15:01.861Z
Duration: 45 min
Description: W1/D2 Victorious

I think the wallballs and bike hurt more this time

Alex

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.

Jocelyn

Candice

Meghan

Sarah

Ugh! The wall climbs!  It’s my goal to do them spot on like Ashley!

Corrie

🤬Wall walks w handstands push ups?? SAVAGE!!
Felt extremely accomplished when done! I need a nap

Arlin

Daria

Bevin

Had to modify, can’t do the handstand push-ups yet/did decline push-ups instead.

felt like dying with the wall walks and bike. 😵‍💫 but loved it.

Cassie Jae

Wicked!! Would love some alternatives for some of the move advanced stuff. Wall walks 😁

Catherine

Super sweat! Oh my goodness it’s been awhile since I’ve done conditioning, lol. I’m a puddle and it feels so good!!

Jackie

Love her workouts.  Always challenging but nothing I can’t get done & feel great afterwards!!

Tammy

It’s always great to do one of Ashley’s workouts!

Sylvia

Lord!!! Those wall stands got me feeling some sort of ways!!!

I love the workouts I CAN do. I’ve realized You don’t need to improve. I Do and AM thanks to you!!

Ruth

First time ever doing Handstand push ups.  Killed it no mods got in all reps. First time ever picking up a wallball also smashed it got all reps with 20lb ball.

Angela

Great did alternate handstand push ups for db press

Kristina

Had to modify the HSPU's and wall climbs, but still a great workout.

Jenn

Had me sweating (which is hard for me to do most of the time)!! 🎉

Barbara

Francess

Crystal

I really enjoyed todays workout, I did modify the HSPU, I do wish there were some modifications options. I did the best I could to sub stuff!

Kate

Tuesday 

3 sets of: 
- Barbell Push Press x 10
- Bent Over Barbell Row x 12 
- Kettlebell Swing x 15 

4 sets of: 
- Wall Climbs x 5 
- Ball Slams x 20 
- Handstand Push-Ups x 8 

Conditioning: 
- Airdyne 10-5 calories 
- Wall Balls 10-5

3 sets of: 
- Barbell Push Press x 10
- Bent Over Barbell Row x 12 
- Kettlebell Swing x 15

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centring your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position with control

BB Push Press

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Circuit I

4 sets of: 
- Wall Climbs x 5 
- Ball Slams x 20 
- Handstand Push-Ups x 8

- You start laying on your stomach on the ground, with your feet up against the wall and your hands in the bottom of a push-up position
- Push-up into the top of your push-up, once you’re in plank position, tighten your core and begin your wall walk
- Move one foot up the wall at a time, follow with your hands until you are in a handstand with your nose just a couple of inches away from the wall
- Walk back down the wall, walking your hands back forward until your feet hit the ground again
- Then bend your arms so you are back down in the bottom of a push-up position

Wall Climbs

Hand placement: 
- Place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart
- Make sure palms are facing forward, or slightly turned out 5-10 degrees

Movement:
- Kick up into a handstand, with your heels touching the wall
- Once you have kicked up, establish a strong, rigid midline position
- While maintaining this position, lower yourself until the top of your head touches the floor/mat
- Try to keep your elbows at a 45 degree angle as you lower
- Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension

Handstand Push-Ups

Circuit II

Conditioning: 
- Airdyne 10-5 calories 
- Wall Balls 10-5

Airdyne Bike

- 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

Conditioning

W1/D2 Victorious

Brittany Nunley

Awesome workout! Took me the whole hours but awesome

Gentry

W1/D1 Victorious

Alisa

W1/D3 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

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

W1/D4 Victorious

Amanda

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

Terri

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! 🔥💪🏻

Stacey

W2/D5 Victorious

Lauren

Didn’t have all the equipment, need modifications for GHD

Holly

W3/D1 Victorious

Had to split the workout…. Wasn’t too bad

W3/D2 Victorious

W3/D3 Victorious

Vanessa

W3/D4 Victorious

W3/D5 Victorious

That was so hard it was awesome 😮‍💨

Last circuit was 33:22…. Almost 7 minutes a round. I will do better next time

W4/D1 Victorious

This might have been my favorite work out!!! 💪🏼💪🏼

W4/D2 Victorious

W4/D3 Victorious

W4/D4 Victorious

Finished this 4 week program today! It was awesome. Thanks Ashley! You always deliver 💪🏻

W1/D2 Victorious

Community

More workouts from Ashley Horner