Name: Playbook - Ashley Horner - W2/D1 Valkyrie
Uploaded: 2022-11-25T09:55:31.623Z
Duration: 45 min
Description: W2/D1 Valkyrie

Jessie

Tiffany

I don’t have a GHD machine so I subbed. Overall great workout! 🍑

Carolyn

Carly

Solid leg day! The curtsy lunges got me but loved it! Enjoying this program so much!

Megan

Penny

Abby

Monday 

3 sets of: 
- Dumbbell Walking Lunges x 20 
- Single Leg Dumbbell Deadlift x 20/s

3 sets of: 
- GHD Low Back Extension x 10 
- Curtsy Lunges x 15/s 
- Bulgarian Split Squats x 15/s

3 sets of: 
- Dumbbell Walking Lunges x 20 
- Single Leg Dumbbell Deadlift x 20/s

- 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

DB Walking Lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

20 reps each side

DB Single Leg RDL

Superset

3 sets of: 
- GHD Low Back Extension x 10 
- Curtsy Lunges x 15/s 
- Bulgarian Split Squats x 15/s

- Adjust the height of the hip pad so that at the top position, your hip is at the front of the pad and that your upper back will be aligned with your lower back and heels
- At the start position, make sure your body is in perfect, straight alignment
- Cross your arms in front of your chest
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- You should feel a nice stretch on the lower back, glutes and hamstrings
- Explosively extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position
- Hold it for a count of “one”
- Return to the bottom position by lowering your upper body under control
- Repeat the exercise until you have completed the targeted number of reps

GHD Low Back Extensions

- 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

- 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

15 reps each side

DB Bulgarian Split Squats

Circuit

W2/D1 Valkyrie

Kate

Awesome.  Love it. But I’m not walking tomorrow lol.

Sherrie

Angela

W1/D1 Valkyrie

Anoesjka

Isaac

Bobbie Maxwell

W1/D2 Valkyrie

Nicole

First EMOM set up for me!!Legs are like jello!!

Melissa

W1/D3 Valkyrie

W1/D4 Valkyrie

No running space so I sub with single unders. Doubled the reps

W1/D5 Valkyrie

Kayla Yingst

Man makers are awesome but ugh… 😂 I have a love hate relationship with them

W2/D2 Valkyrie

Bree

W2/D3 Valkyrie

Vanessa

W2/D4 Valkyrie

W2/D5 Valkyrie

W3/D1 Valkyrie

W3/D2 Valkyrie

Killer workout!! Loved the increase of reps, my legs are on fire! Lol

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

W3/D4 Valkyrie

This one was great! Got the heart rate up quick and knocked it out in 30 minutes!

W2/D1 Valkyrie

Community

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