Name: Playbook - Ashley Horner - W4/D2 Victorious
Uploaded: 2024-03-04T19:15:02.105Z
Duration: 90 min
Description: W4/D2 Victorious

Jocelyn

This might have been my favorite work out!!! 💪🏼💪🏼

Vanessa

Tuesday

5 sets of: 
- Barbell Push Press x 10 
- Standing Lateral Raise x 15 
- Toes To Bar x 10 
resting 1:00-1:30 between each set. 

3 sets of: 
- 1/2 Kneeling Bell Up KB Press x 5/s 
- Dumbbell Arnold Press x 10 
- Windmills x 6/s 

3 sets of: 
- Handstand Practice 
- Dumbbell Swings x 15 
- Burpee x 10

- 45 min Cardio of your choice

5 sets of: 
- Barbell Push Press x 10 
- Standing Lateral Raise x 15 
- Toes To Bar x 10 
resting 1:00-1:30 between each set.

- Stand with feet shoulder-width apart and grip the bar with your fingertips, elbows pointing forward
- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centring your weight under the barbell
- Press up through your heels
- Drive the bar directly above your head until your arms are straight
- Lower the bar down to starting position with control

BB Push Press

- Stand tall with a dumbbell in each hand
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

DB Standing Lateral Raises

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Toes To Bar

Circuit I

3 sets of: 
- 1/2 Kneeling Bell Up KB Press x 5/s 
- Dumbbell Arnold Press x 10 
- Windmills x 6/s

- Begin by kneeling with kettlebell in the opposite hand of the front knee
- Start with elbow bent to 90 degrees press kettlebell straight up
- Lower the kettlebell with control
- Complete desired reps then repeat on the opposite side

5 reps each side

Half Kneeling Bottoms Up Kettlebell Press

- Hold the dumbbells in front of you with your palms facing you
- Press the dumbbells up, rotating your wrists and arms until your palms are facing the opposite direction at the top
- Lower the dumbbells, reversing the movement slow and controlled

DB Seated Arnold Press

- Grip the kettlebell with one hand and extend the arm over your head (Your palm should face forward)
- Extend the opponent arm down in front of your thigh
- Hinge at the hips to lower the upper body down and to the side
- Your hand slides down the front of your  leg toward your foot
- Keep the kettlebell arm steady and fully extended overhead
- In the lowest position (with the hand close to the foot) your torso will be tipped, you'll feel some weight shift into your hip
- Reverse the movement, lifting the body while keeping a strong straight spine
- Keep the weight steady and elevated over the shoulder.
- Return to the starting position and begin again
- Be sure that you maintain a strong, straight spine throughout this move
- Complete desired reps then repeat on the opposite side

6 reps each side

Kettlebell Windmills

Circuit II

3 sets of: 
- Handstand Practice 
- Dumbbell Swings x 15 
- Burpee x 10

Handstand Practice

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

DB Swing

- 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 III

Cardio Of Your Choice

W4/D2 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

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! 🔥💪🏻

W4/D2 Victorious

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