Name: Playbook - Ashley Horner - W3/D4 Valkyrie
Uploaded: 2024-03-04T19:15:02.133Z
Duration: 45 min
Description: W3/D4 Valkyrie

Alex

Those weighted burpees whew!! ❤️❤️

Carly

Carolyn

Thursday

4 rounds of: 
- Dumbbell Incline Bench x 6-8 
- Dumbbell Pullover x 12 (heavy) 
0:30 Rest Max 

3 rounds of:
- Man Makers x 10 
- Dumbbell Flys x 8-10 
- Dumbbell Front Raise x 12/s
0:30 Rest Max

4 rounds of: 
- Dumbbell Incline Bench x 6-8 
- Dumbbell Pullover x 12 (heavy) 
0:30 Rest Max

- Lying on an incline bench, hold a dumbbell in each hand with arm extended over your chest
- Lower dumbbells down to the chest keeping wrists neutral
- Press the dumbbells back up to starting position

DB Incline Bench Press

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

DB Pullover

Superset

3 rounds: 
- Man Makers x 10 
- Dumbbell Flys x 8-10 
- Dumbbell Front Raise x 12/s
0:30 Rest Max

- Start in a high plank position with a dummbell in each hand
- Keeping yourself stable and engaged from head to heels
- Row one dumbbell, then row the other dumbbell
- Complete a single pushup
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion back down to starting position and repeat for desired time or reps

Man Makers

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flat Chest Fly

- Stand tall, holding a dumbbell in each hand
- Raise one dumbbell forward and up to shoulder height
- Lower the dumbbell with control and repeat with the opposite arm

12 reps each side

DB Alt Front Raises

Circuit

W3/D4 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 😅🔥🔥

Alisa

Felt kind of dead today from giving blood the other day but got it done!

Short burner! I don’t have a GHD in my garage so I did barbell good mornings instead. Still really felt the burn!

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!

UPPER BODY FRIED! 👏🏾👏🏾🌟🌟

W2/D2 Valkyrie

Leah Farmer

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!

W3/D4 Valkyrie

Community

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