Name: Playbook - Ashley Horner - W3/D2 Victorious
Uploaded: 2024-03-04T19:15:02.065Z
Duration: 70 min
Description: W3/D2 Victorious

Had to split the workout…. Wasn’t too bad

Jocelyn

Jackie

Veronique

The leg levers are flutter kicks. Great workout!

Bree

Tuesday 

3 sets of:
- Burpee Pull-Ups x 5 
- Bent Over Barbell Row x 15 
- Hammer Curl x Drop Set*

3 sets of: 
- Renegade Rows x 10
- Barbell Ab Rollouts x 8 
- Burpee Over Bar x 10 
- Walking Planks x 10/s 

Core:
3 sets of: 
- Plank Hold x MAX 
Rest 30 seconds 
- Leg Levers x 30

- 35 min Cardio of your choice

3 sets of:
- Burpee Pull-Ups x 5 
- Bent Over Barbell Row x 15 
- Hammer Curl x Drop Set*

*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.

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee Pull-Ups

- 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

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control
- Repay with the opposite arm
- Alternating back and forth for time or reps

*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 Alt Hammer Curl

Circuit I

3 sets of: 
- Renegade Rows x 10
- Barbell Ab Rollouts x 8 
- Burpee Over Bar x 10 
- Walking Planks x 10/s

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell, do a single push-up 
- Row and repeat the push-up on the opposite side
(This sequence = 1 rep)

Renegade Rows

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

BB Ab Rollout

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

Burpee Over Bar

- Start in a low plank position
- Walk your hands up to high plank (up, up, down, down)
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

10 reps leading with the right, 10 reps leading with the left

Walking Planks

Circuit II

3 sets of: 
- Plank Hold x MAX 
Rest 30 seconds 
- Leg Levers x 30

- Lie face down with your forearms on the floor and your elbows directly beneath your shoulders
- Keep your feet flexed with the bottoms of your toes on the floor
- Keep your forearms parallel to each other and don't clasp your hands in front of you
- Press into your forearms and rise up on your toes so that only your forearms and toes touch the floor
- Your body should hover a few inches off the floor in a straight line from shoulders to feet
- Draw your navel toward your spine and tighten your glutes
- Look at the floor to keep your head in a neutral alignment, and breathe normally
- Hold this position for desired time

Plank Hold

Rest

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Leg Levers

Core

Cardio Of Your Choice

W3/D2 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/D2 Victorious

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