Name: Playbook - Ashley Horner - W4/D5 Victorious
Uploaded: 2024-03-04T19:15:02.132Z
Duration: 75 min
Description: W4/D5 Victorious

Finished this 4 week program today! It was awesome. Thanks Ashley! You always deliver 💪🏻

Stacey

Angela

Conditioning/Running day 

Warm up: 
- 10 minutes easy 

40 minute tempo of: 
- 2 minutes 80-90% effort 
- 1 minute easy effort 20-30% exertion 

Cool down: 
- 10 minutes easy 

CORE: 
2 rounds of: 
- Russian Twists x 10 
- Superman x 10
- Pike Toe touches x 10 
- Suitcases x 10 
- Hello dollies x 10
- Flutters x 10/s 
Rest 1:00 between rounds

Warm up: 
- 10 minutes easy 

40 minute tempo of: 
- 2 minutes 80-90% effort 
- 1 minute easy effort 20-30% exertion 

Cool down: 
- 10 minutes easy

Conditioning ~ Run

2 rounds of: 
- Russian Twists x 10 
- Superman x 10
- Lying Toe Touches x 10 
- Suitcases x 10 
- Hello dollies x 10
- Flutters x 10/s 
Rest 1:00 between rounds

- 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying Toe Touches

- Start with your hands at your temples and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Suitcases

- 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
(R+L= 1 rep)

Flutter Kicks

Core

W4/D5 Victorious

Brittany Nunley

Awesome workout! Took me the whole hours but awesome

Gentry

Alex

W1/D1 Victorious

I think the wallballs and bike hurt more this time

The wall climbs and the bike---- hurt sooo good

W1/D2 Victorious

Alisa

W1/D3 Victorious

Jocelyn

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

W4/D5 Victorious

Community

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