Name: Playbook - Ashley Horner - W4/D1 Valkyrie
Uploaded: 2024-03-04T19:15:02.153Z
Duration: 45 min
Description: W4/D1 Valkyrie

Heather

Finished even when my hubby was done with Hi workout. That was awesome

Carly

Monday 

- 3 mile Run (steady pace)

2 rounds of: 
- Goblet Squats x 15 
- Reverse Rows x 8-10 
- Pistols x 5/s (use support if needed) 

5 sets of: 
- Bulgarian Split Squats x 10/s 
- Negative Pull-Ups x 5 (slow release down) 
Rest: 2:00 or as needed

3 mile Run

2 rounds of: 
- Goblet Squats x 15 
- Reverse Rows x 8-10 
- Pistols x 5/s (use support if needed)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

- Start by hanging under the rings with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Reverse Rows

- Extend your arms (one to the side the other toward grabbing your foot) and one leg out in front of you
- Bend your standing knee, keeping the chest high and eyes forward
- Sit back and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

5 reps each side

Pistol Squat w/ Foot Hold

Circuit

5 sets of: 
- Bulgarian Split Squats x 10/s 
- Negative Pull-Ups x 5 (slow release down) 
Rest: 2:00 or as needed

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Bulgarian Split Squats

- Hop or pull yourself up until your chin is above the bar
- As slow as possible, lower yourself (5 sec eccentric)

Negative pull-ups

Superset

W4/D1 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

Alex

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!

W4/D1 Valkyrie

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