Name: Playbook - Ashley Horner - W3/D1 Void
Uploaded: 2024-03-04T19:15:02.309Z
Duration: 45 min
Description: W3/D1 Void

Cristi

Sanela

Meagen

I’ve been increasing my weights and boy golly it sure is killing me, in a good way.

Jayden

Wow!! I just love all your 🏋🏽‍♀️

Roxana

Monday 

3 Sets of: 
- Deadlifts x 10 
- Burpee Over Bar x 6 

5 sets of: 
- Dumbbell OH Walking Lunges x 15/s 
- Single Leg Dumbbell Deadlifts x 15/s 
- Curtsy Lunges x 12/s

3 Sets of: 
- Deadlifts x 10 
- Burpee Over Bar x 6

- Approach the bar so that it is centered over your feet
- Grip the bar with an underhand 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 Deadlift

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

Burpee Over Bar

Circuit I

5 sets of: 
- Dumbbell OH Walking Lunges x 15/s 
- Single Leg Dumbbell Deadlifts x 15/s 
- Curtsy Lunges x 12/s

- Keep your chest up holding a single dumbbell overhead
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

15 steps held with Right hand overhead, 15 steps with Left hand overhead

DB Overhead Walking Lunge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

15 reps each side

DB Single Leg RDL

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

12 reps each side

DB Curtsy Lunges

Circuit II

W3/D1 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Morgan

Claudia

W1/D3 Void

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Sarah

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

W1/D4 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

W1/D5 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

Ruth

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

Megan

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

W2/D5 Void

Drop sets are becoming my favorite! Loved this one

Feeling the burn this morning!! 💪🏼💪🏼

W3/D2 Void

Traded Burpees for Kettlebell swings due to a sore shoulder. But such a great workout to stay on track before thanksgiving! 💪🏼👏

W3/D3 Void

Reading was deceiving with this one.    Wow!

W3/D4 Void

W3/D5 Void

So far one of my favorites.  No breaks. Just went for it heavy as possible.  The sweat is sweet.

Legs are feeling good this morning!! Great way to start off the week!!

W4/D1 Void

W4/D2 Void

I didn't have a place or items to do the farmer carry so I did military crunches.   150 of them.  Well that put a wild kink in it 😵‍💫🔥

107 here today. Golly gee willy that was a doozy.

W4/D3 Void

W4/D4 Void

W4/D5 Void

More muscle built and fluff killed 💪 🔥

W5/D1 Void

W5/D2 Void

Had to modify, but I got it done!!!
NO EXCUSES!!! 🏋🏼‍♀️🏋🏼‍♀️

W5/D3 Void

W5/D4 Void

W5/D5 Void

Short but sweet workout 
Loved it 🏋🏼‍♀️🏋🏼‍♀️

W6/D1 Void

W6/D2 Void

Kristina

W6/D3 Void

W6/D4 Void

Done!!!
Great 6 week program!!
💪🏼💪🏼🏋🏼‍♀️🏋🏼‍♀️

W3/D1 Void

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