Name: Playbook - Ashley Horner - W3/D2 Void
Uploaded: 2024-03-04T19:15:02.363Z
Duration: 45 min
Description: W3/D2 Void

Drop sets are becoming my favorite! Loved this one

Meagen

Feeling the burn this morning!! 💪🏼💪🏼

Sarah

Tuesday 

4 sets of: 
- Barbell Push Press x 5 
- Walking Planks x 10/s 

Dropset* of the following: 
- Dumbbell Hammer Curls 
- Dumbbell Single Arm Row 
- Handstand Push Ups x MAX effort 

3 sets of: 
- Leg Levers x 15 
- Spidermans x 15/s

4 sets of: 
- Barbell Push Press x 5 
- Walking Planks x 10/s

- 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

- 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 each side

Walking Planks

Circuit I

Drop set of the following: 
- Dumbbell Hammer Curls 
- Dumbbell Single Arm Row 
- Handstand Push Ups x MAX effort

*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.

- 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

DB Alt Hammer Curl

- Grab a dumbbell in one hand and place your other hand on a bench in front of you
- Let the dumbbell hang at arm’s length, palm facing in
- Keeping your elbow tucked, row the weight to the side of your body 
- Lower with control
- Complete desired reps then repeat on the opposite side

DB Single Arm Row

Hand placement: 
- Place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart
- Make sure palms are facing forward, or slightly turned out 5-10 degrees

Movement:
- Kick up into a handstand, with your heels touching the wall
- Once you have kicked up, establish a strong, rigid midline position
- While maintaining this position, lower yourself until the top of your head touches the floor/mat
- Try to keep your elbows at a 45 degree angle as you lower
- Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension

Handstand Push-Ups

Circuit II

3 sets of: 
- Leg Levers x 15 
- Spidermans x 15/s

- 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

- 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

Circuit III

W3/D2 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

Sanela

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

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.

Jayden

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 💪🔥

Cristi

W2/D5 Void

W3/D1 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

Roxana

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/D2 Void

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