Name: Playbook - Ashley Horner - W2/D4 Valkyrie
Uploaded: 2022-11-25T09:55:45.662Z
Duration: 45 min
Description: W2/D4 Valkyrie

Bree

Vanessa

Thursday 

3 sets of: 
- Bench Press x 20 
- Dumbbell Flys x 10 
- Decline Push-Ups x 8 

3 sets of: 
- Barbell Strict Press x 10 
- Hand Release Push-Ups x 12         
- Handstand Shoulder Taps x 15

3 sets of: 
- Bench Press x 20 
- Dumbbell Flys x 10 
- Decline Push-Ups x 8

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flat Chest Fly

- Start in a high plank position, feet elevated, with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Decline Push-Ups

Circuit I

3 sets of: 
- Barbell Strict Press x 10 
- Hand Release Push-Ups x 12         
- Handstand Shoulder Taps x 15

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

BB Strict Press

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand Release Push-Ups

- Kick up into a handstand, with your heels touching the wall
- Once you have kicked up, establish a strong, rigid midline position
- While maintaining this position, take one hand off the floor and touch the same sides shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps 

(R+L=1rep)

Handstand Shoulder Taps

Circuit II

W2/D4 Valkyrie

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

Sherrie

Angela

Quick and dirty! So fun! I love this style work out

Mary

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

Carolyn

W1/D5 Valkyrie

Jessie

Tiffany

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

W2/D1 Valkyrie

Kayla Yingst

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

Penny

W2/D2 Valkyrie

W2/D3 Valkyrie

W2/D5 Valkyrie

Abby

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/D4 Valkyrie

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