Name: Playbook - Ashley Horner - W3/D1 Valkyrie
Uploaded: 2024-03-04T19:15:02.076Z
Duration: 45 min
Description: W3/D1 Valkyrie

Meagen

Heather

Karine

Carolyn

Abby

Monday 

3 sets of: 
- Barbell Push Press x 10 
- Barbell Thrusters x 10 
REST 60 seconds 
- Bent Over Barbell Row x 10 
- Burpee Over Bar x 10 
REST 60 seconds 

Drop sets* of: 
- Seated Shoulder Press 
- Standing Lateral Raise 

- Spiderman 3 x 20/s

*Drop Set/Burnout of the following:
Start with your heaviest KB or DB that you can get more than six reps with, then as soon as you get to failure, drop the weight and pick up the lighter KB or DB. Continue this pattern until all available weights are used.

3 sets of: 
- Barbell Push Press x 10 
- Barbell Thrusters x 10 
REST 60 seconds 
- Bent Over Barbell Row x 10 
- Burpee Over Bar x 10 
REST 60 seconds

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centring your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position with control

BB Push Press

- Clean the barbell to front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

BB Thrusters

60 sec Rest

- 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

- Perform a burpee 
- Jump laterally over the barbell
- Perfom a burpee and jump back to starting position

Burpee Over Bar

Circuit

- In a seated position with dumbbells in each hand
- Elbows should be outside of the shoulders and bent to 90 degrees
- Press the dumbbells overhead 
- Lower the dumbbells back to starting position with control

*Drop Set/Burnout of the following:
Start with your heaviest KB or DB that you can get more than six reps with, then as soon as you get to failure, drop the weight and pick up the lighter KB or DB. Continue this pattern until all available weights are used.

Drop Set ~ DB Seated Shoulder Press

- Stand tall with a dumbbell in each hand
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

*Drop Set/Burnout of the following:
Start with your heaviest KB or DB that you can get more than six reps with, then as soon as you get to failure, drop the weight and pick up the lighter KB or DB. Continue this pattern until all available weights are used.

Drop Set ~ DB Lateral Raises

- 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)

Spidermans

W3/D1 Valkyrie

Kathy

Claudia

Rosa

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Kaitlin

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

Sveta

Jolene Yarger

Alex

W1/D3 Valkyrie

I had to substitute to stability ball and push-ups.

Amanda

W1/D4 Valkyrie

Catherine

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Alisa

Felt kind of dead today from giving blood the other day but got it done!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Krista

Great workout! The man makers hurt!! I am getting closer to a full chin up!

W2/D2 Valkyrie

I am focused on myself here and try to maintain form. Nothing for you to improve. All good.

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

Suky

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

W2/D5 Valkyrie

Traveling for work so in hotel gym. I have to mod but still 🔥😰🔥
I love ❤️ having this app even more now because hotel workouts are usually boring 😅

Zayda

W3/D2 Valkyrie

I thought this was gonna be a quick, easy workout. Boy was I wrong!! Great sweat! I absolutely loved it!

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

Carly

W3/D4 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

W3/D5 Valkyrie

Finished even when my hubby was done with Hi workout. That was awesome

W4/D1 Valkyrie

Great workout, just adding a walk with my husky.

W4/D2 Valkyrie

Jennifer

W4/D3 Valkyrie

W4/D4 Valkyrie

I don't like to run I'm not good at it I don't consider myself a runner but this workout brings the runner out of me just makes me want to challenge myself more after completing it I'm so proud of ME!

Such a fantastic workout plan! 
My cardiovascular condition has improved very much. 
Never did I think I’d be able to run a mile without dying and here I just did five! 
I feel super accomplished and proud of myself for the mental strength and discipline I’ve gained throughout these four weeks. 
Thank you ash ✨

W3/D1 Valkyrie

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