Name: Playbook - Ashley Palmer Fitness - FULL BODY
Uploaded: 2024-01-05T21:11:46.019Z
Duration: 30 min
Description: FULL BODY

It's our favorite day of the week! Full body day! A day where we get a little bit of a break, but are still working our muscles. 
Add a set to each circuit if you are wanting a little more!

- Stand in a neutral position with weights down by your side
- Holding the dumbbells in a neutral grip, curl the weights up to the shoulders
- Press weights above the head for the press

Hammer Curl Press

- Bring the weights up level with the head and arms creating a 90deg angle from the shoulders to elbows to wrists.
- Bring the weights out wide for the window, then alternating sides, press the weights above your head
- While one weight is being pressed, be sure to hold the other weight up in your iso window hold

Window to Alternating Press

- Sitting at the edge of a chair or bench hold the head of the dumbbell with your hand
- Bring weight behind the head and press up over head keeping the head of the dumbbell pointing towards the ceiling

Single Arm Tricep Extension (10 each side)

- Come down on the floor in a high plank with hands below shoulders, legs out long with back flat, core engaged and head in neutral position
- Begin to bring body down into a push up by bending your elbows and taking arms out at about a 45deg angle
- You will lead with your chest/nose bringing your entire body down
- Once in the down position really engage your core muscles and squeeze your glutes to help keep your body in a straight line and push back up to start position

Regular Push Up (Go to fatigue)

UPPER BODY CIRCUIT

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

RFE Split Squat (8 each side)

- Start by placing dumbbells or weighted plate on the floor
- Stand on the elevated surface with heels up and toes to the ground
- Grab another weight and hold goblet style *option to hold 2 dumbbells at the shoulders here*
- Come down into a low squat position and back up squeezing the glutes

Elevated Narrow Squat

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl

- place one foot at the end of a bench or chair
- press into that foot and using quad quickly switch feet by jumping to the side
MODIFICATION: walk instead of jump

Over the Top

LOWER BODY CIRCUIT

- Lie supine on the floor with your legs straight up from your hips while holding a single dumbbell out from your chest
- Keep the upper back off the ground pushing that weight towards the ceiling
- alternate dropping one leg down then the other keeping the heels from touching the floor
- You core should be engaged the whole time keeping the low back pressed into the mat
MODIFICATION- You can modify by eliminating the weight and tucking your hands below your low back for better back support

Alternating Leg Drop

- Keeping your chin pointed to the ceiling to not strain your neck
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Come down into a C-sit position by leaning back and taking your feet off the floor
- Lean back until your core is engaged and a little shaky
- Take one dumbbell down to one side/hip and from there immediately take it up to a press then to the opposite side
MODIFICATION- Keep your heels on the floor for better stability

Russian Twist with Press

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

FULL BODY

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