Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:45.947Z
Duration: 60 min
Description: Full Body

Take your pick of doing a full body workout or taking an active recovery day!

Listen to your body here. If you are feeling extra sore, maybe more tired than usual today than it may be best to take that recovery day. But if you are feeling energized and ready for more than press start on today's full body!

*Full Body Workout- Today's workout you are doing one set for each lower, upper and core. That's it! But I promise you they won't be easy. So just do your best. Remember if you need to decrease the number of rounds, reps or time, you can! It's a good one my friends! Enjoy!

*Active Recovery- the idea behind active recovery is to help your body slow down enough to recover while still keeping some movement in to not get super tight before your next strength day. 
- go on a 20-30min brisk walk
- bike ride
- swim
- hike in nature
do anything you'd like just try to keep your heart rate at 65% or zone 2. If you can carry on a conversation during your work than you are doing it right.

- Start by standing in a neutral position and step feet wider than hip width
- With weights hanging straight down and shoulders back slowly bring the weights down to shin level
- Keep back flat and core engaged the entire time
- Squeeze glutes at the top of the movement

Wide Romanian Deadlift

(out out in in is 1- do 10 each side)
- Place resistance band right above the knees and come into a bridge position by squeezing the glutes up
- Feet should be directly under the knees
- Take one foot out then the other and walk them back in, doing a continue "out out in in" movement

Walk Out Bridge

- Start by standing in a widened stance with toes slightly pointed outward (plie)
- With the legs you will slightly lunge side to side as you take one hand down to sweep the floor then the other
- Keep core engaged and booty pushed back with knee always behind the toe

Sweep the Floor

- Bring weight to the chest in goblet hold
- Step feet out wide in a plie position
- Come down to a sumo squat and pulse. With each pulse raise up the heel to a calf raise and back down alternating each side

Sumo Pulsing Heel Lift

Lower Body Set

- Feet hip width apart
- DB's down by sides
- Bring weight straight out to the side, then at a 45deg angle and finally finish with a front raise
- Each raise is equal to 1 rep

3-way Lateral Raise

- Stand in a neutral position and grab a set of dumbbells holding them with hands supinated
- Curl the weights up to the shoulders and once you reach the end of the move, rotate the palms to a pronated position or facing away from you
- Then with elbows tucked in take the forearms out and around to come back down to start position
- Your palms will follow through with the weights and end back in a supinated position ready to curl up again

Around the World Curl

- Lying supine on a bench or floor bring weight out away from chest with arms extended
- Immediately bend elbows and bring weight to the forehead

DB Skullcrusher

- Bring head of dumbbell to chin or nose level
- Tuck elbows in and pulse upward

DB Prayer Pulses

Upper Body Set

- 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

- put resistance band above the knees and hold one dumbbell over head
- lean back into C-sit position keeping core engaged as to not over extend the lower back
- drive one knee up taking the knee between the arms and back down
- alternate sides

C-sit Knee Drive with weight

- Lie down supine with a single dumbbell extended out from your chest 
- Plant your feet on the floor propping your knees up
- Push the weight toward the ceiling and use the weights momentum to sit up

DB Sit Ups

- Lie supine on the floor with your arms extended out from your chest
- Bring your legs up to a 90deg or table top positioning
- Extend opposing arm and leg out and back in, alternating sides for duration of exercise
TIP- Take a deep belly breathe before you extend the arm and leg making sure the core is properly engaged

Full Body

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