Name: Playbook - Ashley Palmer Fitness - Full Body/Active Recovery
Uploaded: 2024-03-18T04:39:27.432Z
Duration: 30 min
Description: Full Body/Active Recovery

Today is full body or active recovery. Take your pick or do both. Full body is combining upper, lower, core and cardio all into one fabulous workout

For active recovery do anything that will keep your body moving and get your HR up a little but nothing too strenuous. Things like taking a brisk walk, bike ride, hike, full body stretch, etc.

- Stand in a neutral position with weights down by your sides
- Squat down by hinging at the hips, pushing the booty back and keeping the knees behind the toes
- The weights will stay by your sides as you squat
- Coming up from the squat bring your weights up to your shoulders and as you stand press the weights above your head for an overhead press
- repeat the movement

Squat Thruster

- 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- 10 each

- Stand in a neutral position with shoulders back, core engaged, and knees slightly bent
- Take elbows back just slightly behind the back and  have palms facing up in supinated position
- Curl weights up to shoulders then turn the weights to a neutral position so the palms are facing inward and slowly lower back down to start position

Curl to Reverse Hammer Curl

- Grab the end of a bench or chair
- Starting with feet on one side, jump kick into the air going side to side

Over the Top Donkey Kicks

- Lie down in a supine position
- Bring your upper body up off the floor as well as your legs
- Crunch up taking one hand in toward the opposing leg then come back down to center and alternate sides

Cross Toe Tap Sit Ups

Full Body Circuit #1

- Start by bringing dumbbells up to chest height
- With palms facing your body press one above your head and as you press, rotate the dumbbell so palm is now facing out.
- Bring back down to start position and alternate sides

Alternating Arnold Press 10 each

- Place the resistance band around your lower quad, above your knee
- Come down on your back in a supine position with your knees up
- Raise one leg off the ground
- Push through your heel and raise your hips up squeezing your glutes
- Do desired reps and repeat on the other side

Banded Single Leg Bridge 10 each

- Come into a quadruped position and pull the core and pelvis in to engage the core and flatten the back
- Bring your toes on the floor and hands below shoulders
- Lift your knees off the floor to a bear crawl hold and hold for the duration of the exercise
- As you are in bear crawl alternate tapping your shoulders
MODIFICATION- Eliminate the shoulder tap and just hold the bear crawl position

Bear Hold Shoulder Taps

- Holding a weight extended overhead, alternate lunging forward
- Make sure to not cross the feet in front of the body keeping the feet hip width apart as you lunge
- Engage the core by bringing the belly button in towards your spine helping with stability
* If you have room to do a walking lunge you may do that instead of coming back to center each time

DB Overhead Lunges

- Hold weights on either side of body
- Standing in neutral position, bend knees squatting down and bring weights to back
- As you stand, swing the weights up over head

Full Body/Active Recovery

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