Name: Playbook - Ashley Horner - W2/D3 Victorious
Uploaded: 2024-03-04T19:15:01.975Z
Duration: 40 min
Description: W2/D3 Victorious

Candice

Elizeth

Jocelyn

Love this one!! So good! That emom was sneaky!

Kathe Martin

I overestimated how much I could Squat for 15 min... It was a good kind of brutal.

Tiffany

Bad knee and it’s on fire but I finished and I can’t believe I did it!! This is def with a repeat!!!

Ruth

Angela

Wednesday 

21-15-9 
- Back Squats 
- KettleBell Swings 
- Wall Balls 

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

21-15-9 
- Back Squats 
- KettleBell Swings 
- Wall Balls

How to properly complete the 21-15-9 training block. This is a pyramid-style workout. 
Complete each exercise with 21 reps, and finish each exercise with 21 reps before moving on to the 15 reps, then the 9.

- 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

BB Back Squat - High Bar

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- 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

21-15-9

EMOM 15 minutes 
- Back Squats x 5 
- Box Jumps x 5

*EMOM means Every Minute On The Minute, so at the top of every minute you will complete  5 squats then 5 box jumps, you will rest the remaining time until the top of the next min where you will go again

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before carefully hopping down or stepping down with one foot at a time

Box Jumps

EMOM

W2/D3 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

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

Shew 😅… nice stack🔥💪🏻🤙🏻

Dang, my quads are tight as hell 😆😳

Carly

W2/D1 Victorious

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

Suzette

W2/D2 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/D3 Victorious

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