Name: Playbook - Ashley Horner - W4/D1 Valkyrie
Uploaded: 2022-11-25T09:56:15.462Z
Duration: 45 min
Description: W4/D1 Valkyrie

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

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

Carly

W1/D4 Valkyrie

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

Carolyn

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

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

Megan

W3/D3 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!

W4/D1 Valkyrie

More workouts from Ashley Horner