Name: Playbook - Ashley Horner - W6/D2 Void
Uploaded: 2022-11-25T10:00:12.257Z
Duration: 45 min
Description: W6/D2 Void

Tuesday 

3 sets of: 
- Weighted Pull ups x 6
- Toes to bar x 8 

21-15-9 
- Bent over barbell row 
- Burpee over barbell 
- Walking Planks 

5 sets of: 
- Plank Hold x max 
Rest 30 seconds 
- Leg Levers x 30

3 sets of: 
- Weighted Pull ups x 6
- Toes to bar x 8

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

*add weight if you can

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

Circuit I

21-15-9 
- Bent over barbell row 
- Burpee over barbell 
- Walking Planks

How to properly complete the 21-15-9 training block. This is a pyramid-style workout. 
Complete each exercise with 21 reps, and finish each exercise with 21 reps before moving on to the 15 reps, then the 9.

- 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

Walking Planks

21-15-9

5 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 II

W6/D2 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!!! 🏋🏼‍♀️🏋🏼‍♀️

W6/D2 Void

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