Name: Playbook - Ashley Horner - W4/D1 Victorious
Uploaded: 2024-03-04T19:15:02.097Z
Duration: 60 min
Description: W4/D1 Victorious

Lauren

That was so hard it was awesome 😮‍💨

Elizeth

Last circuit was 33:22…. Almost 7 minutes a round. I will do better next time

Jocelyn

Mary

Vanessa

Started with the heater on, ended with the fan🔥🔥🔥

Sarah

David

Monday

5 sets of: 
- Single Leg Dumbbell Deadlifts x 10/s 
- Negative Pull-Ups x 5 do weighted if you can 
Rest: as needed 

3 rounds of: 
- Hip Thrusters x 12 pause at top 
- Dumbbell Box Step-Ups 15x/s 
- Weighted Curtsy Lunges x 15/s 
Rest: None 

5 rounds FOR TIME: 
- Row 300m
- Wall Balls x 10 
- Kettlebell Swings x 10 
- Dumbbell or Barbell Thrusters x 10 
- Jumping Lunges x 10/s

5 sets of: 
- Single Leg Dumbbell Deadlifts x 10/s 
- Negative Pull-Ups x 5 do weighted if you can 
Rest: as needed

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Single Leg RDL

- 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

3 Rounds of: 
- Hip Thrusters x 12 pause at top 
- Weighted Box Step-Ups 15x/s 
- Weighted Curtsy Lunges x 15/s 
Rest: None

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrusters

- Hold a weight in each hand
- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

15 reps each side

Weighted Box Step-Ups

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

DB Curtsy Lunges

Circuit I

5 Rounds FOR TIME: 
- Row 300m
- Wall Balls x 10 
- Kettlebell Swings x 10 
- Dumbbell or Barbell Thrusters x 10 
- Jumping Lunges x 10/s

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

- Clean the barbell to front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

BB Thrusters

- Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor
- Jump into the air and switch leg positions
- Jump again and return to the starting position
- Alternating back and forth for time or reps

10 reps each side

Bodyweight Jumping Lunges

Circuit II

W4/D1 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

Alisa

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

Amanda

🤍 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

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! 🔥💪🏻

W4/D1 Victorious

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