Name: Playbook - Ashley Horner - W3/D2 Valkyrie
Uploaded: 2024-03-04T19:15:02.091Z
Duration: 45 min
Description: W3/D2 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 😅

Alisa

Alex

Zayda

That was absolutely annihilating 😮‍💨🥵

Meagen

By far my favorite app ever! This workout kicked my 🍑

Heather

Karine

Tara

Vanessa

Tuesday

3 sets of: 
- Overhead Squats x 10 
- Plate Overhead Box Step-Ups x 10/s 

3 sets of: 
- Barbell Hip Thrusters x 12 
- Barbell Deficit Reverse Lunges x 15/s 

Barbell Complex:
3 Rounds 
*Finish one round without putting the bar down.. 
- Back Squats x 5 
- Overhead Squats x 5 
- Front Squats x 5 
Drop bar 
- Burpee Over Bar x 15 
REST as needed 
**pick a weight that you can complete all lifts that is challenging but you should not need to adjust your weights during this complex.

3 sets of: 
- Overhead Squats x 10 
- Plate Overhead Box Step-Ups x 10/s

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through the heels to stand up and return to starting position

BB Overhead Squats

- 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

Superset

3 sets of: 
- Barbell Hip Thrusters x 12 
- Barbell Deficit Reverse Lunges x 15/s

- 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

- Stand tall, feet elevated and the bar across the upper back
- Step back with one foot and lower your back knee down until both legs are bent to 90 degrees
- Drive through both legs, pushing the front heel into the floor as you extend your legs, returning to the starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

BB Deficit Reverse Lunges

3 Rounds 
*Finish one round without putting the bar down.. 
- Back Squats x 5 
- Overhead Squats x 5 
- Front Squats x 5 
Drop bar 
- Burpee Over Bar x 15 
REST as needed 

**pick a weight that you can complete all lifts that is challenging but you should not need to adjust your weights during this complex.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat - High Bar

- Rack the bar across the front of your shoulders 
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

BB Front Squats

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

Burpee Over Bar

Barbell Complex

W3/D2 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

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 😅🔥🔥

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

W3/D1 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

Carolyn

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/D2 Valkyrie

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