Name: Playbook - Ashley Horner - W1/D3 Valkyrie
Uploaded: 2022-11-25T09:55:22.345Z
Duration: 46 min
Description: W1/D3 Valkyrie

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

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

Isaac

Bobbie Maxwell

W1/D2 Valkyrie

W1/D4 Valkyrie

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

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

W2/D2 Valkyrie

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

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/D3 Valkyrie

Community

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