Name: Playbook - Ashley Horner - W2/D2 Valkyrie
Uploaded: 2022-11-25T09:55:37.685Z
Duration: 45 min
Description: W2/D2 Valkyrie

Kayla Yingst

Carolyn

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

Penny

Love hate relationship with man makers and Spicy core!

Abby

Bree

Tuesday 

3 sets of: 
- BB Bent over row x 10 
- Chin-Ups x 3 
- Dumbbell Hammer Curls x 30/s 

3 sets of: 
- Man Makers x 8 
- Reverse Rows x 12 

3 sets of: 
- Bicycle Crunches x 25 
- Spidermans x 15/s

3 sets of: 
- BB Bent over row x 10 
- Chin-Ups x 3 
- Dumbbell Hammer Curls x 30/s

- Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart
- With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor
- Row the weight upwards into the lower part of your chest
- Lower the bar under control to the starting position

BB Bent Over Row

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-Ups

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control
- Repay with the opposite arm
- Alternating back and forth for time or reps

30 reps each side

DB Alt Hammer Curl

Circuit

3 sets of: 
- Man Makers x 8 
- Reverse Rows x 12

- Start in a high plank position with a dummbell in each hand
- Keeping yourself stable and engaged from head to heels
- Row one dumbbell, then row the other dumbbell
- Complete a single pushup
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion back down to starting position and repeat for desired time or reps

Man Makers

- Start by hanging under the rings with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Reverse Rows

Superset

3 sets of: 
- Bicycle Crunches x 25 
- Spidermans x 15/s

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

(R+L=1 rep)

Bicycle Crunches

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side 

(R+L= 1 rep)

Slay Spidermans

Core

W2/D2 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

Carly

W1/D4 Valkyrie

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

W1/D5 Valkyrie

Jessie

Tiffany

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

W2/D1 Valkyrie

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

Megan

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/D2 Valkyrie

Community

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