Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-01-05T21:11:46.005Z
Duration: 45 min
Description: Full Body

Here's your mid week full body workout! It's a fun one with a good combo of strength and cardio.

- Start with weights in front of the legs, feet hip width apart, shoulders back, chest out and core engaged
- Come down to RDL position with the weights to shin level
- As you return to start position bring the weights up to the shoulders then hinging at the hips take booty back and down to a squat

RDL to Squat

- 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 (20 steps)

- Lie down supine on the floor with legs up 
- Take one arm back behind the neck with the other arm extended down to the side
- Bring the elbow and opposing knee toward each other, extend back out, then reach to the opposing toe
- Do one side for allotted time then switch sides

Knee to Toe Cross Crunch (10 each side)

Tri-Set #1

- Grab your dumbbells and set them on the floor beside you
- Come into a wall sit position and grab the weights
- Hold weights down at your sides
- While holding your wall sit, curl the weights up to the shoulders and back down for required reps or time
- Check your form and make sure that your low back is pressed against the wall, feet are directly below your knees and you are down low to a 90deg angle.

Wall Sit Curls

- 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 ( 12 presses total)

- Begin standing a foot or two out from the bench or box
- Bring the back leg up onto the box and push through your heel and quad to pull yourself up
- Bring the other leg up bringing your knee level to your hip
- Lower the high knee leg back down to the floor and tap the other foot down
- Repeat same leg until desired reps than switch legs

Step Up + Knee Drive (8 each side)

Tri-Set #2

This finisher is soooo fun! It's hard but oh man I was sweating by the end and that's always a good sign. Go 1 time through and you are done!

- In one fluid motion press one dumbbell above head and as you do so bring the other dumbbell down to shoulder height
- Continue in back and forth motion keeping chest out and shoulders back
-Keep knees slightly bent and core engaged as to not use lower body when lifting

Seesaw Press

- Come down into a sitting position with your feet out long and toes pointed up toward the ceiling
- Bring arms above your head
- Slowly lower down to a supine position
- Drive forward pulling with your core

Pilates Sit Ups

- 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

- Start by standing in neutral position
- Take the hands down to the mat and jump legs back into a high plank position
- Press hands into mat and jump feet up to just outside the hands
- Stay in a froggy squat position and take hands off the mat then back down jumping legs back again into a high plank position
- Repeat movement

Full Body

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