Name: Playbook - Ashley Horner - W5/D2 Void
Uploaded: 2024-03-04T19:15:03.382Z
Duration: 45 min
Description: W5/D2 Void

Roxana

Tuesday 

3 sets of: 
- Burpee Pull-Ups x 5 
- Toes To Bar x 10 
- Hammer Curls (Drop Set*)

3 sets of: 
- Bent Over Barbell Row x 12 
- Burpee Over Bar x 10 
- Walking Planks x 10/s 

3 sets of: 
- Plank Hold x MAX 
Rest 30 seconds 
- Leg Levers x 30

*Drop Set/Burnout:
Start with your heaviest KB’s or DB’s 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’s or DB’s. Continue this pattern until all available weights are used.

3 sets of: 
- Burpee Pull-Ups x 5 
- Toes To Bar x 10 
- Hammer Curls (Drop Set*)

*Drop Set/Burnout:
Start with your heaviest KB’s or DB’s 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’s or DB’s. Continue this pattern until all available weights are used.

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee Pull-Ups

- 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

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell up toward your shoulder 
- Pause at the top then lower under control
- Repay with the opposite arm
- Alternating back and forth for time or reps

Drop set ~ DB Alt Hammer Curl

Circuit I

3 sets of: 
- Bent Over Barbell Row x 12 
- Burpee Over Bar x 10 
- Walking Planks x 10/s

- Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart
- With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor
- Row the weight upwards into the lower part of your chest
- Lower the bar under control to the starting position

BB Bent Over Row

- Perform a burpee 
- Jump laterally over the barbell
- Perfom a burpee and jump back to starting position

Burpee Over Bar

- 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 each side

Walking Planks

Circuit II

3 sets of: 
- Plank Hold x MAX 
Rest 30 seconds 
- Leg Levers x 30

- 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

Rest

- 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

Circuit III

W5/D2 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Morgan

Claudia

W1/D3 Void

Sanela

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Sarah

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

W1/D4 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

W1/D5 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

Ruth

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

Jayden

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

Megan

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

W5/D2 Void

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