Name: Playbook - Ashley Horner - W5/D3 Void
Uploaded: 2024-03-04T19:15:03.390Z
Duration: 45 min
Description: W5/D3 Void

Cristi

Jayden

Had to modify, but I got it done!!!
NO EXCUSES!!! 🏋🏼‍♀️🏋🏼‍♀️

Sarah

Roxana

Wednesday 

3 sets of: 
- Overhead Squats x 10 
- Dumbbell Thrusters x 20 

3 sets of: 
- Burpee Box Jumps x 20 
- Dumbbell Reverse Lunges x 10/s

3 sets of: 
- Overhead Squats x 10 
- Dumbbell Thrusters x 20

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through the heels to stand up and return to starting position

BB Overhead Squats

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

Circuit I

3 sets of: 
- Burpee Box Jumps x 20 
- Dumbbell Reverse Lunges x 10/s

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before carefully hopping down or stepping down with one foot at a time

Burpee Box Jump

- Stand tall, holding a dumbbell in each hand at your sides
- 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

10 reps each side

DB Reverse Lunges

Circuit II

W5/D3 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 🤘🏼🤘🏼

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.

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/D3 Void

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