Name: Playbook - Ashley Horner - W1/D4 Void
Uploaded: 2024-03-04T19:15:02.056Z
Duration: 45 min
Description: W1/D4 Void

Sanela

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Sarah

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

Brittany

Did as much I could 
Run out of time ⌛️

Roxana

Minus my peripheral nerve tingling it was awesome 🤘🏻

Ange

Thursday 

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

10 sets of: 
- Seated Dumbbell Shoulder Press x 10 
- Dumbbell Flys x 10 
- Wall Climbs x 5

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

Circuit I

10 sets of: 
- Seated Dumbbell Shoulder Press x 10 
- Dumbbell Flys x 10 
- Wall Climbs x 5

- 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 II

W1/D4 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

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

Claudia

W1/D3 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

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

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

Megan

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. 🤜🤛

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 💪🔥

W1/D4 Void

Community

More workouts from Ashley Horner