Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-04-28T22:51:43.926Z
Duration: 60 min
Description: Full Body

Treadmill incline walk

15-min Incline Walk

- load weights on shoulders
- hinge at hips and push booty back
- come down to 90deg or square squat then back up squeezing glutes at top of move

DB Squat

- Start by standing with feet together then step one foot out so that the heel lines up with the opposing foot's toes or just above
- As you descend the back heel should be off the floor slightly and front foot completely pressed into the floor
- With core engaged, shoulders back and a flat back slowly bring weights down to frame the front foot or go to shin level

Split RDL - 8x per side

- Place band above your knees
- Stand with feet close together in narrow position
- Pull one leg out laterally keeping the knee slightly bent
- Come back to center
- Do one side then the next

Standing Leg Raise - 10x per side

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

Lower Set #1

- start by standing with feet together
- step one foot out wide and come down into squat
- step other foot back together and do narrow squat
- step 2 to the right then back

Wide to Narrow Step Squats

- Place left leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (right)

- Place right leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (left)

Lower Set #2

- Sit down in a v-sit position
- With back supported hold two dumbbells above your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- Keep back straight and tall

Dumbbell seated shoulder press

- Stand tall in neutral position with arms down to your sides with palms facing out
- Alternate curls to opposite sides by bringing left hand to right shoulder and right hand to left shoulder
- As you pull the weight across the body your core should be engaged with each curl

Cross Curls

- Grab one end of a long resistance band making sure it's tight enough but also able to pull down on.
- Slightly lean forward keeping back straight and slight bend in knees
- Pull down on back extending the arm all the way down and squeeze the tricep muscle

Banded Tricep Kickback - 10x per side

- Place resistance band on your arms just above your elbow joint and below your biceps/triceps
- Come into a high plank position
- With hands directly below the shoulders send elbows straight back keeping them close to the midline of the body.
- The resistance band will help boost you back up to start position

Banded Tricep Pushup

Upper Body Set #1

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Alternating Bent Over Rows

- This is a great power exercise to get that HR up all while using full body strength
- Start by taking those feet wider than your hips and place a dumbbell on the floor in between them.
- Bend down to grab the weight and using your lower body lift the weight up over head extending the arm all the way straight
- Bring the weight back down to the floor and alternate arms

Full Body

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