Name: Playbook - Ashley Horner - W3/D3 Valkyrie
Uploaded: 2022-11-25T09:56:01.457Z
Duration: 45 min
Description: W3/D3 Valkyrie

Carly

Killer workout!! Loved the increase of reps, my legs are on fire! Lol

Megan

Carolyn

Brilliant workout out , after this my whole concept of workout has changed

Eresh

Wednesday

12-16-20-24-28-32
- Dumbbell Straight Leg Deadlift 
- Wall Balls 

40-30-20-10 
- Kettlebell Swings 
- GHD Low Back Extension

12-16-20-24-28-32
- Dumbbell Straight Leg Deadlift 
- Wall Balls

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB Straight Leg Deadlift

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

12-16-20-24-28-32

40-30-20-10 
- Kettlebell Swings 
- GHD Low Back Extension

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- 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
- Cross your arms 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

GHD Low Back Extensions

40-30-20-10

W3/D3 Valkyrie

Awesome.  Love it. But I’m not walking tomorrow lol.

Sherrie

Angela

Quick and dirty! So fun! I love this style work out

Mary

W1/D1 Valkyrie

Anoesjka

Isaac

Bobbie Maxwell

W1/D2 Valkyrie

Nicole

First EMOM set up for me!!Legs are like jello!!

Melissa

W1/D3 Valkyrie

W1/D4 Valkyrie

No running space so I sub with single unders. Doubled the reps

W1/D5 Valkyrie

Jessie

Tiffany

I don’t have a GHD machine so I subbed. Overall great workout! 🍑

W2/D1 Valkyrie

Kayla Yingst

Man makers are awesome but ugh… 😂 I have a love hate relationship with them

Penny

W2/D2 Valkyrie

Bree

W2/D3 Valkyrie

Vanessa

W2/D4 Valkyrie

W2/D5 Valkyrie

Abby

W3/D1 Valkyrie

W3/D2 Valkyrie

Those weighted burpees whew!! ❤️❤️

W3/D4 Valkyrie

This one was great! Got the heart rate up quick and knocked it out in 30 minutes!

W3/D3 Valkyrie

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