Name: Playbook - Ashley Horner - W5/D4 Void
Uploaded: 2022-11-25T10:00:03.038Z
Duration: 45 min
Description: W5/D4 Void

Thursday 

3 sets of: 
- Dumbbell Bench Press x 20 
- Dumbbell Pull over x 15 
- Man Makers x 10 
- Reverse Rows x 10 

3 sets of: 
- Wall Climbs x 5 + 3 pushups x 2 
- Hand Release Pushups x 12 
- Walking Planks x 10/s

3 sets of: 
- Dumbbell Bench Press x 20 
- Dumbbell Pullover x 15 
- Man Makers x 10 
- Reverse Rows x 10

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower both dumbbells to chest level 
- Press the dumbbells back up over your chest

DB Flat Bench Press

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

DB Pullover

- 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

- Start by hanging under the rings with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Reverse Rows

Circuit I

3 sets of: 
- Wall Climbs x 5 + 3 pushups x 2 
- Hand Release Pushups x 12 
- Walking Planks x 10/s

- You start laying on your stomach on the ground, with your feet up against the wall and your hands in the bottom of a push-up position
- Push-up into the top of your push-up, once you’re in plank position, tighten your core and begin your wall walk
- Move one foot up the wall at a time, follow with your hands until you are in a handstand with your nose just a couple of inches away from the wall
- Walk back down the wall, walking your hands back forward until your feet hit the ground again
- Then bend your arms so you are back down in the bottom of a push-up position

5 wall climbs + 3 push-ups 2x

Wall Climbs

- Start with your hands just outside shoulder width
- Maintain a straight body line between shoulder and ankles by keeping your core tight
- Elbows bend along the body, they do not flare out 
- Bring your body down to the floor
- Lift hands off the ground at the bottom of the movement
- Press yourself back up to starting position

Hand Release Push-Ups

- 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

W5/D4 Void

Blue

Patsy

New day
New week
New program…
Felt good!!!

Sarah

W1/D1 Void

Arms and core on 🔥
Feeling good this morning!!

W1/D2 Void

Broxy Fit

Your routines waste no time! Exactly what I need max burn in min time

Marisa

W1/D3 Void

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

Arms and shoulders are noodles 🏋️‍♀️👏

Brittany

W1/D4 Void

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

Nico

W1/D5 Void

Great way to start off a new week with!! Let’s Go Week 2!!!

Solid workout! Great way to start the weekend!

Megan

Are the breaks purposely left at zero? Just curious. I love your efficiency!

W2/D1 Void

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

Legs are feeling a bit wobbly now, great way to start off my morning!!

W2/D3 Void

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

What a workout!!
Had to do body weight thrusters for the burpees. 
Jumping squats for the box jumps. I still got it done….
No Excuses  💪🏼💪🏼

Live this so challenging 😰 
💥 👋 🥊

W2/D5 Void

Wow!! I just love all your 🏋🏽‍♀️

W3/D1 Void

Feeling the burn this morning!! 💪🏼💪🏼

W3/D2 Void

Modified the burpees again for today, did body weight thrusters. Feeling good

Overachieve!💥🏋🏽‍♀️🥊🥸🥸🥸😎🤩😎

W3/D3 Void

W3/D4 Void

W3/D5 Void

Legs are feeling good this morning!! Great way to start off the week!!

Make 
the Best
Of the days
You feel good 🌟 
💪🏼 🏋🏽‍♀️

W4/D1 Void

W4/D2 Void

W4/D3 Void

W4/D4 Void

W4/D5 Void

W5/D1 Void

W5/D2 Void

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

W5/D4 Void

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