Name: Playbook - Ashley Horner - W1/D5 Victorious
Uploaded: 2024-03-04T19:15:01.948Z
Duration: 60 min
Description: W1/D5 Victorious

Amanda

🤍 Turkish get ups… Enjoying my daily a** kicking…🔥💪🏻🤙🏻

Candice

Terri

Danielle

That was a great last workout of the week

Jocelyn

Megan

Catherine

Got a good sweat. Did day 4 and 5 then 16 minutes elliptical training. 4.5 average speed, tension 4. 1 mile.  I’m dripping 💦💧

Jackie

Tammy

WOW, I def pushed my limits with this one. Thank you!!

Ruth

Friday 

4 sets of: 
- Deficit Deadlifts x 10 
- Turkish Get-Ups x 5/s 
- Barbell Ab Rollouts x 12 

3 sets of: *everything heavy here 
- Barbell Hip Thrusters x 10 + pause at top
- Bulgarian Split Squats x 8/s 
- Curtsy Lunges x 15/s 
Rest: 1:00

- 15 min Cardio of your choice

4 sets of: 
- Deficit Deadlifts x 10 
- Turkish Get-Ups x 5/s 
- Barbell Ab Rollouts x 12

- Subbed with both feet elevated onto a weight plate
- Grip the bar with an preferred grip
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deficit Deadlift

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended on the floor
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up throughout the movement
- Reverse steps to return to start position
- Complete desired reps then repeat on the opposite side

5 reps each side

Turkish Get-Ups

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

BB Ab Rollout

Circuit I

3 sets of: *everything heavy here 
- Barbell Hip Thrusters x 10 + pause at top
- Bulgarian Split Squats x 8/s 
- Curtsy Lunges x 15/s 
Rest: 1:00

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrusters

- 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

8 reps each side

DB Bulgarian Split Squats

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

DB Curtsy Lunges

Circuit II

Cardio Of Your Choice

W1/D5 Victorious

Brittany Nunley

Awesome workout! Took me the whole hours but awesome

Gentry

Alex

W1/D1 Victorious

I think the wallballs and bike hurt more this time

The wall climbs and the bike---- hurt sooo good

W1/D2 Victorious

Alisa

W1/D3 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

W1/D4 Victorious

Shew 😅… nice stack🔥💪🏻🤙🏻

W2/D1 Victorious

Nice little arm workout…😉..woowee..😅🔥💪🏻🤙🏻

Suzette

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! 🔥💪🏻

Stacey

W2/D5 Victorious

Lauren

Didn’t have all the equipment, need modifications for GHD

Holly

W3/D1 Victorious

Ruby

Had to split the workout…. Wasn’t too bad

W3/D2 Victorious

Sarah

W3/D3 Victorious

Vanessa

W3/D4 Victorious

W3/D5 Victorious

That was so hard it was awesome 😮‍💨

Last circuit was 33:22…. Almost 7 minutes a round. I will do better next time

W4/D1 Victorious

This might have been my favorite work out!!! 💪🏼💪🏼

W4/D2 Victorious

W4/D3 Victorious

Angela

W4/D4 Victorious

Finished this 4 week program today! It was awesome. Thanks Ashley! You always deliver 💪🏻

W1/D5 Victorious

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