Name: Playbook - Ashley Horner - W3/D1 Victorious
Uploaded: 2024-03-04T19:15:02.056Z
Duration: 70 min
Description: W3/D1 Victorious

Lauren

Didn’t have all the equipment, need modifications for GHD

Holly

Jocelyn

Tammy

Michelle

Wheewwww…. Hurts so good as John Mellencamp says lol 🔥

Stacey

Monday 

5 sets of: 
- Deficit Deadlifts x 15 
- Bulgarian Split Squats x 10/s + 10 pulses 
- Plie Squat x 15 

3 sets of: 
- Weighted GHD Low Back Extension x 15 
- Hip Thrusters x 15 w/ 3 sec pause at top
- Plate OH Box Step Ups x 10/s

- 35 min Cardio of your choice

5 sets of: 
- Deficit Deadlifts x 15 
- Bulgarian Split Squats x 10/s + 10 pulses 
- Plie Squat x 15

- Subbed with both feet elevated onto a weight plate
- Grip the bar with preferred grip
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deficit Deadlift

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Bulgarian Split Squats

- Hold a kettlebell by the horn with both hands and stand straight up
- Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent
- Your toes should be facing out
- Slowly bend the knees and lower your legs until your thighs are parallel to the floor
- Make sure to inhale as this is the eccentric part of the exercise
- Press mainly with the heel of the foot to bring the body back to the starting position while exhaling

Kettlebell Plie Squat

Circuit I

3 sets of: 
- Weighted GHD/Low Back Extension x 15 
- Hip Thrusters x 15 w/ 3 sec pause at top
- Plate OH Box Step-Ups x 10/s

- Adjust the height of the hip pad so that at the top position, your hip is at the front of the pad and that your upper back will be aligned with your lower back and heels
- At the start position, make sure your body is in perfect, straight alignment
- Hold a weight in front of your chest
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- You should feel a nice stretch on the lower back, glutes and hamstrings
- Explosively extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position
- Hold it for a count of “one”
- Return to the bottom position by lowering your upper body under control
- Repeat the exercise until you have completed the targeted number of reps

Weighted GHD Low Back Extension

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrusters

- Hold a plate overhead
- 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

10 reps each side

Plate Overhead Step-Ups

Circuit II

Cardio Of Your Choice

W3/D1 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…😅🔥💪🏻🤙🏻

Candice

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/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! 🔥💪🏻

W3/D1 Victorious

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