Name: Playbook - Ashley Horner - W4/D1 Void
Uploaded: 2024-03-04T19:15:03.318Z
Duration: 45 min
Description: W4/D1 Void

So far one of my favorites.  No breaks. Just went for it heavy as possible.  The sweat is sweet.

Cristi

Sanela

Legs are feeling good this morning!! Great way to start off the week!!

Sarah

Make 
the Best
Of the days
You feel good 🌟 
💪🏼 🏋🏽‍♀️

Roxana

Monday 

3 Sets of: 
- Dumbbell Walking Lunges x 20 
- Single Leg Dumbbell Deadlift x 15/s 

3 sets of: 
- GHD Low Back Extension x 10 
- Curtsy Lunges x 12/s 
- Bulgarian Split Squats x 12/s

3 Sets of: 
- Dumbbell Walking Lunges x 20 
- Single Leg Dumbbell Deadlift x 15/s

- Keep your chest up holding dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

DB Walking Lunges

- 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

15 reps each side

DB Single Leg RDL

Circuit I

3 sets of: 
- GHD Low Back Extension x 10 
- Curtsy Lunges x 12/s 
- Bulgarian Split Squats x 12/s

- Adjust the height of the hip pad so that at the top position, your hip is at the front of the pad and that your upper back will be aligned with your lower back and heels
- At the start position, make sure your body is in perfect, straight alignment
- Cross your arms in front of your chest
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- You should feel a nice stretch on the lower back, glutes and hamstrings
- Explosively extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position
- Hold it for a count of “one”
- Return to the bottom position by lowering your upper body under control
- Repeat the exercise until you have completed the targeted number of reps

GHD Low Back Extensions

- 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

12 reps each side

DB Curtsy Lunges

- 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

12 reps each side

DB Bulgarian Split Squats

Circuit II

W4/D1 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Morgan

Claudia

W1/D3 Void

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

W1/D4 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

W1/D5 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

Ruth

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

Jayden

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

Megan

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

W2/D5 Void

Meagen

W3/D1 Void

Drop sets are becoming my favorite! Loved this one

Feeling the burn this morning!! 💪🏼💪🏼

W3/D2 Void

Traded Burpees for Kettlebell swings due to a sore shoulder. But such a great workout to stay on track before thanksgiving! 💪🏼👏

W3/D3 Void

Reading was deceiving with this one.    Wow!

W3/D4 Void

W3/D5 Void

W4/D2 Void

I didn't have a place or items to do the farmer carry so I did military crunches.   150 of them.  Well that put a wild kink in it 😵‍💫🔥

107 here today. Golly gee willy that was a doozy.

W4/D3 Void

W4/D4 Void

W4/D5 Void

More muscle built and fluff killed 💪 🔥

W5/D1 Void

W5/D2 Void

Had to modify, but I got it done!!!
NO EXCUSES!!! 🏋🏼‍♀️🏋🏼‍♀️

W5/D3 Void

W5/D4 Void

W5/D5 Void

Short but sweet workout 
Loved it 🏋🏼‍♀️🏋🏼‍♀️

W6/D1 Void

W6/D2 Void

Kristina

W6/D3 Void

W6/D4 Void

Done!!!
Great 6 week program!!
💪🏼💪🏼🏋🏼‍♀️🏋🏼‍♀️

W4/D1 Void

Community

More workouts from Ashley Horner