Name: Playbook - Ashley Horner - W3/D4 Victorious
Uploaded: 2024-03-04T19:15:02.080Z
Duration: 70 min
Description: W3/D4 Victorious

Jocelyn

Vanessa

Thursday 

5 sets: 
- Dumbbell Bench Press x 20 
- Dumbbell Pullover x 15 

3 sets of: 
- Wall Climbs x 5 + 3 push-ups 2 x
- Hand Release Push-Ups x 12 
- Walking Planks x 10/s 

2 sets of: 
- Dumbbell Overhead Tricep Extension x 10 
- Ball Slams x 15 
- Burpees x 10

- 35 min Cardio of your choice

5 sets: 
- Dumbbell Bench Press x 20 
- Dumbbell Pullover x 15

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower both dumbbells to chest level 
- Press the dumbbells back up over your chest

DB Flat 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 sets of: 
- Wall Climbs x 5 + 3 push-ups 2 x
- Hand Release Push-Ups x 12 
- Walking Planks x 10/s

- You start laying on your stomach on the ground, with your feet up against the wall and your hands in the bottom of a push-up position
- Push-up into the top of your push-up, once you’re in plank position, tighten your core and begin your wall walk
- Move one foot up the wall at a time, follow with your hands until you are in a handstand with your nose just a couple of inches away from the wall
- Walk back down the wall, walking your hands back forward until your feet hit the ground again
- Then bend your arms so you are back down in the bottom of a push-up position

Wall Climbs x 5 + 3 push-ups 2 x

Wall Climbs

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand Release Push-Ups

- 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

2 sets of: 
- Dumbbell Overhead Tricep Extension x 10 
- Ball Slams x 15 
- Burpees x 10

- Hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extensions

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Pick up the ball with both hands and repeat the movement

Ball Slam

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Circuit II

Cardio Of Your Choice

W3/D4 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/D4 Victorious

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