Name: Playbook - Ashley Horner - W1/D4 Valkyrie
Uploaded: 2024-03-04T19:15:01.958Z
Duration: 45 min
Description: W1/D4 Valkyrie

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

Sveta

Amanda

Kaitlin

Those wall walks tried to unalive me omg 🤣

Shoulders. On. Fire. 🔥
Had to modify wall runs for push-ups and even that was hard.

Cori

Meagen

The wall walks were crap lol I could only do 5 for 2 sets. Then I modified with plank shoulder taps! This was hard!!

Corrie

Wow shoulders are on 🔥!!! 
Had to do modifications for the wall climbs after 2 sets, but I got through it! 💪🏼💪🏼

Sarah

Veronica

Anna

After the 1st set of 2nd round I was DONE! But kept telling me self 1 more set. I completed 5. Now I’m Dead 😂

Ruth

Jennifer

WonderWoman

Leah Farmer

Karine

I love seeing the pump grow as I worked my way through 💪🏼

Alessandra

Carly

Bobbie Maxwell

Vanessa

Thursday 

5 sets of: 
- Bench Press x 5 
- Dumbbell Pullovers x 12 

10 sets of: 
- Seated DB Shoulder Press x 10
- Dumbbell Flys x 12 
- Wall Climbs x 10

5 sets of: 
- Bench Press x 5 
- Dumbbell Pullovers x 12

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

DB Pullover

Superset

10 sets of: 
- Seated DB Shoulder Press x 10
- Dumbbell Flys x 12 
- Wall Climbs x 10

- In a seated position with dumbbells in each hand
- Elbows should be outside of the shoulders and bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back to starting position with control

DB Seated Shoulder Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flat Chest Fly

- 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

Circuit

W1/D4 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

Jolene Yarger

Alex

W1/D3 Valkyrie

Catherine

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!

Krista

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!

W2/D5 Valkyrie

Heather

W3/D1 Valkyrie

Traveling for work so in hotel gym. I have to mod but still 🔥😰🔥
I love ❤️ having this app even more now because hotel workouts are usually boring 😅

Zayda

W3/D2 Valkyrie

I thought this was gonna be a quick, easy workout. Boy was I wrong!! Great sweat! I absolutely loved it!

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

Carolyn

W3/D4 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

W3/D5 Valkyrie

Finished even when my hubby was done with Hi workout. That was awesome

W4/D1 Valkyrie

Great workout, just adding a walk with my husky.

W4/D2 Valkyrie

W4/D3 Valkyrie

W4/D4 Valkyrie

I don't like to run I'm not good at it I don't consider myself a runner but this workout brings the runner out of me just makes me want to challenge myself more after completing it I'm so proud of ME!

Such a fantastic workout plan! 
My cardiovascular condition has improved very much. 
Never did I think I’d be able to run a mile without dying and here I just did five! 
I feel super accomplished and proud of myself for the mental strength and discipline I’ve gained throughout these four weeks. 
Thank you ash ✨

W1/D4 Valkyrie

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