Name: Playbook - Ashley Horner - W2/D5 Victorious
Uploaded: 2024-03-04T19:15:02.049Z
Duration: 45 min
Description: W2/D5 Victorious

#shuttlesprints…😅🔥💪🏻🤙🏻

Candice

Did the first set in 19 mins and the second in 31:20…. Not what I wanted but these licked my butt

Jocelyn

Awesome way to start my Friday! 🔥💪🏻

Stacey

Tammy

Friday 

3 sets FOR TIME:
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step Ups x 20/s 
- Kettlebell Swings x 15 

10 sets of: 
- Shuttle Sprints 
25 meters down, 25 meters back
50 meters down, 50 meters back
75 meters down, 75 meters back = 1

3 sets FOR TIME:
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step Ups x 20/s 
- Kettlebell Swings x 15

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

(R+L= 1 rep)

Mountain Climbers

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

20 reps each side

Bodyweight Step-Ups

- 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

Circuit

- Shuttle run sprints involve continuous running back and forth between line markers or targets at a certain pace, and vary in degrees of intensity, duration, and distance

25 meters down, 25 meters back
50 meters down, 50 meters back
75 meters down, 75 meters back = 1

Shuttle Sprints

W2/D5 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 😆😳

Carly

W2/D1 Victorious

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

Suzette

W2/D2 Victorious

Elizeth

W2/D3 Victorious

X10 rounds…good idea..shew😅🔥🔥💪🏻🤙🏻

W2/D5 Victorious

Community

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