Name: Playbook - Ashley Horner - W1/D2 Void
Uploaded: 2024-12-05T22:16:15.537Z
Duration: 45 min
Description: W1/D2 Void

Kathy

Maria

Alex

Hannah

Tuesday

2 sets of: 
- Pull-Ups x MAX effort 
- Reverse Rows x 12 

4 sets of: 
- Dumbbell Bicep Curls x 12/s
- Bent Over Barbell Row x 15 
- Hammer Curls x 10/s 

2 sets of: 
- Bicycle Crunches x 20 
- Oblique Crunches x 20/s

2 sets of: 
- Pull-Ups x MAX effort 
- Reverse Rows x 12

- 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

Circuit I

4 sets of: 
- Dumbbell Bicep Curls x 12/s
- Bent Over Barbell Row x 15 
- Hammer Curls x 10/s

- 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

12 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

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control
- Repay with the opposite arm
- Alternating back and forth for time or reps

10 reps each side

DB Alt Hammer Curl

Circuit II

2 sets of: 
- Bicycle Crunches x 20 
- Oblique Crunches x 20/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

20 reps each side

Oblique Crunches

Circuit III

W1/D2 Void

Carolin

Susie Wright

W1/D1 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

Sarah

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

SANELA

W1/D4 Void

Heather

W1/D5 Void

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

Ruth

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

Jayden

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. 🤜🤛

Kala

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! 💪🏼👏

Megan

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

Roxana

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

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

W1/D2 Void

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