Name: Playbook - Ashley Horner - W6/D1 Void
Uploaded: 2024-03-04T19:15:03.412Z
Duration: 45 min
Description: W6/D1 Void

Jayden

Short but sweet workout 
Loved it 🏋🏼‍♀️🏋🏼‍♀️

Sarah

Monday 

5 sets of: 
- Single Leg Dumbbell Deadlift x 10/s 
- GHD Low back extension x 15 
- Dumbbell walking lunges x 20/s 

3 sets of: 
- Deficit Deadlifts x 10 
- Deficit Barbell Reverse Lunges x 12/s

5 sets of: 
- Single Leg Dumbbell Deadlift x 10/s 
- GHD Low back extension x 15 
- Dumbbell walking lunges x 20/s

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Single Leg RDL

- Adjust the height of the hip pad so that at the top position, your hip is at the front of the pad and that your upper back will be aligned with your lower back and heels
- At the start position, make sure your body is in perfect, straight alignment
- Cross your arms in front of your chest
- Lower your body under control until the point where your upper back and lower back are at a 90 degree to the floor
- You should feel a nice stretch on the lower back, glutes and hamstrings
- Explosively extend your body upward until it is slightly above parallel to the floor
- You should feel a contraction on your glutes, hamstrings and lower back at the top position
- Hold it for a count of “one”
- Return to the bottom position by lowering your upper body under control
- Repeat the exercise until you have completed the targeted number of reps

GHD Low Back Extensions

- Keep your chest up holding dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

20 reps each side

DB Walking Lunges

Circuit I

3 sets of: 
- Deficit Deadlifts x 10 
- Deficit Barbell Reverse Lunges x 12/s

- Subbed with both feet elevated onto a weight plate
- Grip the bar with 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 Deficit Deadlift

- 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

12 reps each side

BB Deficit Reverse Lunges

Circuit II

W6/D1 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 💪🔥

W6/D1 Void

Community

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