Name: Playbook - Ashley Horner - W4/D3 Beginner Strength
Uploaded: 2024-03-04T19:15:02.118Z
Duration: 45 min
Description: W4/D3 Beginner Strength

Michelle

Great way to start my morning 💪🏼💪🏼

Sarah

Terri

Wednesday:  

4 sets of: 
- Back Squat x 15 
- Bicep Curl's x 21's  
- Oblique Crunch x 15/s 

3 sets of: 
- Bodyweight Double Dip Walking Lunges x 10/s 
- EZ-bar Bicep Curls x 15-20
- Weighted Russian Twists 15/s

4 sets of: 
- Back Squat x 15 
- Bicep Curl's x 21's  
- Oblique Crunch x 15/s

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat - High Bar

- Complete 7 full range curls
- Complete 7 bottom half curls
- Complete 7 top half curls
= 21 total reps

EZ-Bar 21s

- Lie on your back with your knees bent
- Place your hands behind your head
- Lower both knees to the one side, legs should remain together, one on top of the other
- Contract or squeeze your abdominal muscles as you slowly lift your shoulder blades off of the ground
- Lower back down with control
- Complete desired reps then repeat on the opposite side

15 reps each side

Oblique Crunch

Circuit I

3 sets of: 
- Bodyweight Double Dip Walking Lunges x 10/s 
- EZ-bar Bicep Curls x 15-20
- Weighted Russian Twists 15/s

- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Step forward with the opposite foot and repeat

10 reps each side

Bodyweight Double Dip Walking Lunges

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to starting position with a slow and controlled movement

EZ-Bar Bicep Curls

- Start seated, lean your torso back to about 45 degrees and raise both feet slightly off the ground with the weight just above the outer side of one of your hips
- Bring the weight across your body until it's just above the outer side of your other hip
- Alternating back and forth for time or reps
- Look foward throughout the move, keep your feet off the ground and your core braced

(R+L = 1 rep)

Weighted Russian Twists

Circuit II

W4/D3 Beginner Strength

Great! Negatives were very hard and needed to be modified with a band for me to complete them!

Lisa

Sabrina Blocker

Wow , i never felt my shoulders that sore before

Yazan

W1/D1 Beginner Strength

Done 30 minutes walk on treadmill then one session of core workout🔥🔥

Raquel Facciani

Kaitlin

W1/D2 Beginner Strength

I feel so sore, i cant move my arms and biceps , omg 🔥
Never done workout like this before

Kristy Morrison

W1/D3 Beginner Strength

Omg , i cant feel my shoulders, legs and core , chest must take a day off😂🔥🔥

Melissa

Rossy

W1/D4 Beginner Strength

Hiked with the dogs for a solid hour! Super fun!

Kayla

W1/D5 Beginner Strength

Those negative pull-ups are so killing 🔥

Tiffany

W2/D1 Beginner Strength

Snowshoed in the mountains! Awesome morning with a beautiful view!

Jogged about half of it but great way to warm up the week.

W2/D2 Beginner Strength

Felicia

Getting stronger every week it hurt my ego to start at beginner but I have to be real about where I am!

Angela Tilley

W2/D3 Beginner Strength

Did this twice this week felt it better the 2nd time better form

W2/D4 Beginner Strength

I listen to the morning birds and walk to there music

Starting this rainy day right…60 minutes of treadmill run!

W2/D5 Beginner Strength

So great to have a workout that I can do from home on a busy day...and still feel it!!

Stefanie

Loooved this! Especially adding the bike crunches at end! Thank you!!

Ruth

W3/D1 Beginner Strength

Split it up 
Walking to work.
Walking home.

Becoming badass…90min on treadmill run!

W3/D2 Beginner Strength

Sore but worth it even if it is just a little step in the right direction it leads to a bigger reward

Angie

W3/D3 Beginner Strength

Took a week off from being down with flu this hurts gotta keep going

W3/D4 Beginner Strength

W3/D5 Beginner Strength

Fiya!! Loved this workout. Was going to say shoulders o fire but that’s not the only thing. Ty

W4/D3 Beginner Strength

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