Name: Playbook - Ashley Horner - W1/D3 Valkyrie
Uploaded: 2024-03-04T19:15:01.948Z
Duration: 46 min
Description: W1/D3 Valkyrie

Sveta

Jolene Yarger

Alex

I absolutely LOVED this workout!! It was nice & quick, with an amazing sweat!

Krista

Leg burner and sweat machine! Great workout! 🦾🔥

Kaitlin

Zayda

Mandy

Meagen

It was amazing!! Challenging but I kept telling myself I could do one more round all the way to the end!! Hell yeah!!

Tara

Hard but good. Could only do 10 sets of squats. Feel so pumped!! 💪

Catherine

Sore from mondays workout! But pushed through like a champ. Lighter weight for the squats!

Corrie

Legs are on fire 🔥 
Another great way to start off my morning.

Sarah

Fast and 🥵🥵🤣
Completely out of my comfort zone and with legs still sore from Monday but killed it.  Feeling good! 💪💪

Stacey

Loved this and my legs are kil’n. Good Kill

Ruth

Jennifer

Karine

Corina

Nicole

Anoesjka

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

Melissa

Ashley, you’re such an inspiration! Love these workouts!

Bree

Definitely modified this one to just squats and no weight on barbell as my legs were still sore from Tuesdays pump!!

Carolyn

This one got the heart rate going fairly quick but I loved the 21-15-9 reps! Knocked it out for in 45 minutes 💪🏼

Megan

Carly

Penny

Abby

Wednesday 

21-15-9 
- Back Squats 
- Kettlebell Swings 
- Wall Balls 

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

21-15-9 
- Back Squats 
- Kettlebell Swings 
- Wall Balls

How to properly complete the 21-15-9 training block. This is a pyramid-style workout. 
Complete each exercise with 21 reps, and finish each exercise with 21 reps before moving on to the 15 reps, then the 9.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat - High Bar

- 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

- 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

21-15-9

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

*EMOM means Every Minute On The Minute, so at the top of every minute you will complete  5 squats then 5 box jumps, you will rest the remaining time until the top of the next min where you will go again

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before carefully hopping down or stepping down with one foot at a time

Box Jumps

EMOM

W1/D3 Valkyrie

Kathy

Claudia

Rosa

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

I had to substitute to stability ball and push-ups.

Amanda

W1/D4 Valkyrie

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Alisa

Felt kind of dead today from giving blood the other day but got it done!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Great workout! The man makers hurt!! I am getting closer to a full chin up!

W2/D2 Valkyrie

I am focused on myself here and try to maintain form. Nothing for you to improve. All good.

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

Suky

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

W1/D3 Valkyrie

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