Name: Playbook - Ashley Horner - W4/D4 Valkyrie
Uploaded: 2024-03-04T19:15:02.173Z
Duration: 45 min
Description: W4/D4 Valkyrie

Alisa

Zayda

Thursday 

5 sets of: 
- Deadlifts x 15 
- Hip Thrusters x 20 
Rest: 90 seconds 

3 sets of: 
- Barbell Deficit Reverse Lunges x 20/s 
- KB Goblet Squats x 10 
Rest: As Needed 

3 sets of: 
- Barbell Rollouts x 10 
- Russian Twists x 20/s 
- Hello Dollies x 20 
- Leg Levers x 15

5 sets of: 
- Deadlifts x 15 
- Hip Thrusters x 20 
Rest: 90 seconds

- Approach the bar so that it is centered over your feet
- Grip the bar with an preferred grip
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift

- 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

Circuit I

3 sets of: 
- Barbell Deficit Reverse Lunges x 20/s 
- KB Goblet Squats x 10 
Rest: As Needed

- Stand tall, feet elevated and the bar across the upper back
- Step back with one foot and lower your back knee down until both legs are bent to 90 degrees
- Drive through both legs, pushing the front heel into the floor as you extend your legs, returning to the starting position
- Complete desired reps then repeat on the opposite side

20 reps each side

BB Deficit Reverse Lunges

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

Circuit II

3 sets of: 
- Barbell Rollouts x 10 
- Russian Twists x 20/s 
- Hello Dollies x 20 
- Leg Levers x 15

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

BB Ab Rollout

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

(R+L= 1 rep)

Russian Twists

- Lie on your back with your head and shoulder blades lifted off the mat
- Raise your legs 6 inches off the ground, straight but not locked
- Open and close your legs
- Press your lower back into the mat and pull your belly button in toward your spine
- Keep your abs contracted and head and shoulder blades off the mat.

Hello Dollies

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Leg Levers

Core

W4/D4 Valkyrie

Kathy

Claudia

Rosa

W1/D1 Valkyrie

Wk1 Day 2 it was short but tough! Great workout!

Kaitlin

Great workout. Took me about 37 mins with changing weight and rest times. Shorter but SPICY!! 🌶️🔥

Katherine

W1/D2 Valkyrie

Sveta

Jolene Yarger

Alex

W1/D3 Valkyrie

I had to substitute to stability ball and push-ups.

Amanda

W1/D4 Valkyrie

Catherine

W1/D5 Valkyrie

Having to start all over.
Great series to follow up with after the Beginner Series. 
Easy to modify moves with at home equipment and work around lower back issues. 
Fought for every rep at the end 😅🔥🔥

Felt kind of dead today from giving blood the other day but got it done!

W2/D1 Valkyrie

That was more challenging than I thought it was gonna be! I love it! Great sweat!

Krista

Great workout! The man makers hurt!! I am getting closer to a full chin up!

W2/D2 Valkyrie

I am focused on myself here and try to maintain form. Nothing for you to improve. All good.

W2/D3 Valkyrie

I use this work out for mind to muscle connection and to have full control of my movements and techniques awesome work out

Ruby

Need alternatives to stand up as my gym doesn't allow it

Suky

W2/D4 Valkyrie

Great Burner 🔥
Unable to run so modified each running round by doubling the distance on AAB. 
Had to pep talk to myself out loud on the 50 set of burpees 😅

Wow!!! I did it!!! Such a challenge but I’m so proud of myself!

Meagen

W2/D5 Valkyrie

Heather

W3/D1 Valkyrie

Traveling for work so in hotel gym. I have to mod but still 🔥😰🔥
I love ❤️ having this app even more now because hotel workouts are usually boring 😅

W3/D2 Valkyrie

I thought this was gonna be a quick, easy workout. Boy was I wrong!! Great sweat! I absolutely loved it!

W3/D3 Valkyrie

Those weighted burpees whew!! ❤️❤️

Carly

Carolyn

W3/D4 Valkyrie

Subbed assault bike for the burpees because of my stupid broken big toe. Sooo good!

W3/D5 Valkyrie

Finished even when my hubby was done with Hi workout. That was awesome

W4/D1 Valkyrie

Great workout, just adding a walk with my husky.

W4/D2 Valkyrie

Jennifer

W4/D3 Valkyrie

I don't like to run I'm not good at it I don't consider myself a runner but this workout brings the runner out of me just makes me want to challenge myself more after completing it I'm so proud of ME!

Such a fantastic workout plan! 
My cardiovascular condition has improved very much. 
Never did I think I’d be able to run a mile without dying and here I just did five! 
I feel super accomplished and proud of myself for the mental strength and discipline I’ve gained throughout these four weeks. 
Thank you ash ✨

W4/D4 Valkyrie

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