Name: Playbook - Ashley Horner - W2/D1 Evolution
Uploaded: 2024-03-04T19:15:02.038Z
Duration: 40 min
Description: W2/D1 Evolution

Loved the step ups and pull-ups! My fav :)

Gentry

Roxana

5 rounds of:
- 10 Back Squats
- 10 Box Step-Ups (each side)
- 8 Pull-Ups (Negative)
Rest as needed

- 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

Evolution - Back Squats

- Start with the barbell across your upper back
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward and up
- Step down to starting position and repeat
- Complete desired reps then repeat on the opposite side

10 reps each side

Evolution - Box Step-Ups

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Negative means you will lower yourself as slow as you possibly can each rep

Evolution - Pull-Ups (Negative)

Complex

W2/D1 Evolution

This was such a great workout to start my week!

Chariss

I'm a wildland firefighter, and the athletic performance workouts translate very well to the functions I need for my job! I'm really glad I found Ashley's programming!

Meghan Barry

W1/D1 Evolution

Loved this! Got me back into doing back squats! Something I dont do a lot on my own!

Kristina

It was good! Except on the first round I’m not sure i understood what needed to be done. was i suppose to lift at different weights until I maxed out?

W1/D2 Evolution

So good! 💪🔥
I did add a minute of running at the top of each round 😃

Crystal

Great fast to the point fullbody strength/cardio ;)

Tasha

W1/D3 Evolution

W1/D4 Evolution

W1/D5 Evolution

W2/D2 Evolution

I finish I was going to quit on my 5th but I push to the end!!!!

W2/D3 Evolution

Made it to 3 rounds..=60/55
How many you did Antonio!?!?!?❤️👊🏽

W2/D4 Evolution

W2/D5 Evolution

Did 5 full rounds 1 KBS
Run 🏃🏽‍♀️ 1.25
Run out of time ROOT

W3/D1 Evolution

W3/D2 Evolution

W3/D3 Evolution

Was tough!!
But I finished ✅👊🏽💪🏼🦶🦵🫁🧠👀👂👣🙅🏽‍♀️🐶

W2/D1 Evolution

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