Name: Playbook - Ashley Horner - W6/D3 Void
Uploaded: 2024-03-04T19:15:03.423Z
Duration: 45 min
Description: W6/D3 Void

Kristina

Sarah

Roxana

Wednesday 

3 sets of: 
- Back squats x 20 
- Curtsy Lunges x 20/s
- Goblet Squats x 15 

3 sets of: 
- Dumbbell Thrusters x 12 
- Dumbbell overhead walking lunges x 20

3 sets of: 
- Back squats x 20 
- Curtsy Lunges x 20/s
- Goblet Squats x 15

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat - High Bar

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

20 reps each side

DB Curtsy Lunges

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB Goblet Squats

Circuit I

3 sets of: 
- Dumbbell Thrusters x 12 
- Dumbbell overhead walking lunges x 20

- 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

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

Switch arms half way

DB Overhead Walking Lunge

Circuit II

W6/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.

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 💪🔥

W6/D3 Void

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