Name: Playbook - Ashley Horner - W4/D3 Victorious
Uploaded: 2024-03-04T19:15:02.120Z
Duration: 90 min
Description: W4/D3 Victorious

Jocelyn

Wednesday 

3 sets of: 
- Bench Press x 15 
- Tricep Dips x Burn Out* (weighted if you can)
- Flat Bench Dumbbell Flys x 15 

3 sets of: 
- Man Makers x 8 
- Dumbbell Overhead Tricep Extension x 15
- Walking Planks x 10/s 

CORE: 
3 sets of: 
- R Side Plank Pulse x 60 seconds 
- L Side Plank Pulse x 60 seconds 
- Plank Hold x 60 seconds 
- Bicycle Crunches x 40/s 

- 45 min Cardio of your choice

3 sets of: 
- Bench Press x 15 
- Tricep Dips x Burn Out* (weighted if you can)
- Flat Bench Dumbbell Flys x 15

*Drop Set/Burnout of the following:
Start with your heaviest KB or DB that you can get more than six reps with, then as soon as you get to failure, drop the weight and pick up the lighter KB or DB. Continue this pattern until all available weights are used.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

Barbell Bench Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

DB Flat Chest Fly

Circuit I

3 sets of: 
- Man Makers x 8 
- Dumbbell Overhead Tricep Extension x 15
- Walking Planks x 10/s

- Start in a high plank position with a dummbell in each hand
- Keeping yourself stable and engaged from head to heels
- Row one dumbbell, then row the other dumbbell
- Complete a single pushup
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion back down to starting position and repeat for desired time or reps

Man Makers

- Hold a single dumbbell overhead
- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Overhead Tricep Extensions

- Start in a low plank position
- Walk your hands up to high plank (up, up, down, down)
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

10 reps leading with the left, 10 reps leading with the right

Walking Planks

Circuit II

3 sets of: 
- R Side Plank Pulse x 60 seconds 
- L Side Plank Pulse x 60 seconds 
- Plank Hold x 60 seconds 
- Bicycle Crunches x 40/s

- Start in a low side plank position
- Pulse your hips up and down for time or reps
- Maintain a solid core throughout the movement

Right side only

Side Plank Pulses (Right Side)

- Start in a low side plank position
- Pulse your hips up and down for time or reps
- Maintain a solid core throughout the movement

Left side only

Side Plank Pulses (Left Side)

- Lie face down with your forearms on the floor and your elbows directly beneath your shoulders
- Keep your feet flexed with the bottoms of your toes on the floor
- Keep your forearms parallel to each other and don't clasp your hands in front of you
- Press into your forearms and rise up on your toes so that only your forearms and toes touch the floor
- Your body should hover a few inches off the floor in a straight line from shoulders to feet
- Draw your navel toward your spine and tighten your glutes
- Look at the floor to keep your head in a neutral alignment, and breathe normally
- Hold this position for desired time

Plank Hold

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

(R+L=1 rep)

Bicycle Crunches

Core

Cardio Of Your Choice

W4/D3 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

Amanda

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

🤍 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/D3 Victorious

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