Name: Playbook - Ashley Horner - W3/D4 Evolution
Uploaded: 2024-03-04T19:15:02.142Z
Duration: 40 min
Description: W3/D4 Evolution

Was tough!!
But I finished ✅👊🏽💪🏼🦶🦵🫁🧠👀👂👣🙅🏽‍♀️🐶

Roxana

5 Rounds of:
- 3 Turkish Getups (each side)
- 12 DB Burpees
- 3 Handstand Push-Ups
Rest as needed
 
- 100 Bodyweight Squats

5 Rounds of:
- 3 Turkish Getups (each side)
- 12 DB Burpees
- 3 Handstand Push-Ups
Rest as needed

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended on the floor
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up throughout the movement
- Reverse steps to return to start position
- Complete desired reps then repeat on the opposite side

3 reps each side

Evolution - Turkish Getups

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to your hands and stand up

Evolution - DB Burpees

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

Evolution - Handstand Push-Ups

Complex

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Evolution - 100 Bodyweight Squats

W3/D4 Evolution

This was such a great workout to start my week!

Gentry

Chariss

I'm a wildland firefighter, and the athletic performance workouts translate very well to the functions I need for my job! I'm really glad I found Ashley's programming!

Meghan Barry

W1/D1 Evolution

Loved this! Got me back into doing back squats! Something I dont do a lot on my own!

Kristina

It was good! Except on the first round I’m not sure i understood what needed to be done. was i suppose to lift at different weights until I maxed out?

W1/D2 Evolution

So good! 💪🔥
I did add a minute of running at the top of each round 😃

Crystal

Great fast to the point fullbody strength/cardio ;)

Tasha

W1/D3 Evolution

W1/D4 Evolution

W1/D5 Evolution

Loved the step ups and pull-ups! My fav :)

W2/D1 Evolution

W2/D2 Evolution

I finish I was going to quit on my 5th but I push to the end!!!!

W2/D3 Evolution

Made it to 3 rounds..=60/55
How many you did Antonio!?!?!?❤️👊🏽

W2/D4 Evolution

W2/D5 Evolution

Did 5 full rounds 1 KBS
Run 🏃🏽‍♀️ 1.25
Run out of time ROOT

W3/D1 Evolution

W3/D2 Evolution

W3/D3 Evolution

W3/D5 Evolution

W4/D1 Evolution

W4/D2 Evolution

Nicole

Wow!! 
Short But effective!!
💪🏼 🏋🏽‍♀️ ❤️

W3/D4 Evolution

Community

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