Name: Playbook - Ashley Horner - W2/D1 Victorious
Uploaded: 2024-03-04T19:15:01.955Z
Duration: 65 min
Description: W2/D1 Victorious

Shew 😅… nice stack🔥💪🏻🤙🏻

Candice

Jocelyn

Dang, my quads are tight as hell 😆😳

Carly

Bree

Vanessa

Crystal

Monday 

5 sets of: 
- Deadlifts x 5 
- Burpee Over Bar x 10 

3 sets of: 
- Dumbbell Walking Lunges x 12 
- Single Leg Dumbbell Deadlifts x10/s 
- Goblet Squats x 15 
- Wall Balls x 10

- 25 min Cardio of your choice

5 sets of: 
- Deadlifts x 5 
- Burpee Over Bar x 10

- Approach the bar so that it is centered over your feet
- 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 Deadlift

- Perform a burpee 
- Jump laterally over the barbell
- Perfom a burpee and jump back to starting position

Burpee Over Bar

Circuit I

3 sets of: 
- Dumbbell Walking Lunges x 12/s 
- Single Leg Dumbbell Deadlifts x10/s 
- Goblet Squats x 15 
- Wall Balls x 10

- 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

12 reps each side

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

10 reps each side

Single Leg DB Deadlift

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Circuit II

Cardio Of Your Choice

W2/D1 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

My legs are on fire from yesterday and today. Didn’t want to complete today but it’s done now.

W1/D2 Victorious

Alisa

W1/D3 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

I si didn’t want to wake up this morning…. It’s done now

W1/D4 Victorious

Amanda

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

Terri

W1/D5 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

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

Jackie

W3/D2 Victorious

Sarah

W3/D3 Victorious

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 💪🏻

W2/D1 Victorious

Community

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