Name: Playbook - Ashley Horner - W2/D2 Victorious
Uploaded: 2024-03-04T19:15:01.965Z
Duration: 60 min
Description: W2/D2 Victorious

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

Candice

Suzette

Jocelyn

Carly

Super sweat! Week 2 day 2. I’m doing this after DLB DAILY. 
This is legit!! Summer2023 here I come!!

Jackie

I loved this one. I’m so weak upper body that I reeeeally challenged myself!!

Ruth

Bree

Harder than I thought it would be! Overall good

Katrina

Loved it! Especially love the cardio in this trainer bc I normally would skip it but the swipe inspires me to be honest w myself. Thank you!!

Colleen

Tuesday 

2 sets of:
- Pull-Ups x MAX effort 
- Reverse Rows x 12 

4 sets of: 
- Dumbbell Bicep Curls x 12
- Bent Over Barbell Row x 15 
- Hammer Curls x 10/s 

Core:
2 sets of: 
- Bicycle crunches x 20 
- Oblique Crunches x 20/s 

- 25 min Cardio of your choice

2 sets of:
- Pull-Ups x MAX effort 
- Reverse Rows x 12

- 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

Pull-Ups

- 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

Circuit I

4 sets of: 
- Dumbbell Bicep Curls x 12
- Bent Over Barbell Row x 15 
- Hammer Curls x 10/s

- Begin with a dumbbell in each hand and elbows close to your body
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Slowly lower the dumbbells down with control

DB Bicep Curls

- 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

- 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

10 reps each side

DB Alt Hammer Curl

Circuit II

2 sets of: 
- Bicycle crunches x 20 
- Oblique Crunches x 20/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

- Lie on your back with your knees bent
- Place your hands behind your head
- Lower both knees to the one side, legs should remain together, one on top of the other
- Contract or squeeze your abdominal muscles as you slowly lift your shoulder blades off of the ground
- Lower back down with control
- Complete desired reps then repeat on the opposite side

20 reps each side

Oblique Crunches

Core

Cardio Of Your Choice

W2/D2 Victorious

Alex

Starting this program again. Still can’t do pistol squats, but I did split squats instead.

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

Amanda

W1/D3 Victorious

Tougher than it looks…😅🔥💪🏻🤙🏻

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

W1/D4 Victorious

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

Terri

W1/D5 Victorious

Shew 😅… nice stack🔥💪🏻🤙🏻

Dang, my quads are tight as hell 😆😳

W2/D1 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! 🔥💪🏻

W2/D2 Victorious

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