Name: Playbook - Ashley Horner - W1/D3 Victorious
Uploaded: 2024-03-04T19:15:01.875Z
Duration: 40 min
Description: W1/D3 Victorious

Alex

Amanda

Jocelyn

Candice

Robyn

Perfect workout to compliment my 2km swim

Suzette

Daria

Surprisingly challenging for what such a quick one! 💜

Aislinn

Major giraffe legs.   Once again great workout!!!

Tammy

Second time on this 4 week trainer and loving it more the second time 😄

Colleen

Amie

Good one! My legs were shaking by the end!

Crystal

Wednesday

3 rounds of: 
- Overhead Squats x 10 
- Dumbbell Walking Lunges x 15/s 
- Jumping Lunges x 10/s (bodyweight) 

3 sets of: 
- Bulgarian Split Squats x 12/s

3 rounds of: 
- Overhead Squats x 10 
- Dumbbell Walking Lunges x 15/s 
- Jumping Lunges x 10/s (bodyweight)

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through the heels to stand up and return to starting position

BB Overhead Squats

- Keep your chest up holding dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

15 reps each side

DB Walking Lunges

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air and switch leg positions
- Jump again and return to the starting position
- Alternating back and forth for time or reps

10 reps each side

Bodyweight Jumping Lunges

Circuit I

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

DB Bulgarian Split Squats

W1/D3 Victorious

Starting this program again. Still can’t do pistol squats, but I did split squats instead.

W1/D1 Victorious

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.

W1/D2 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

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

W1/D4 Victorious

🤍 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..😅🔥💪🏻🤙🏻

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! 🔥💪🏻

W1/D3 Victorious

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