Name: Playbook - Ashley Palmer Fitness - Full Body
Uploaded: 2024-04-01T00:36:46.277Z
Duration: 60 min
Description: Full Body

Hitting legs, booty, biceps, shoulders, chest, back, and core! 
Have fun with it!

Treadmill Walk

10-min Incline Treadmill Walk

- Load weights on to shoulders
- Stand in a split squat position keeping feet hip width apart
- Lunge down until both legs are at 90deg
- Explode up pressing the weights above head

Split Squat to Press- 10x each leg

- Place weights down on the floor and come down into a high plank position with hands on weights
- Alternate rowing weights in then jump feet to center and curl weights up to shoulders staying in a low squat

Renegade Row to Curl- row, row and curl is 1 rep

- Wrap long resistance band around a stable object
- Come down into side plank position
- Grab band and row pulling the band in toward the side of the body keeping the elbow tucked and squeezing the shoulder blades

Side Plank Row- 10x each side

Set #1

- Start by placing 2 places or 2 dumbbells on the floor in a wider position
- Step on the weights to the heels are elevated and toes are on the floor
- With either 1 weight held at the chest or 2 weights held above the shoulders come down into a sumo squat position
- Keep the pelvis tucked instead of hinging at the hips pushing the glutes out

Elevated Sumo Squat

- 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

- Come down into a high plank position and put the tops of your feet on top of the bench
- Keep the hands directly below the shoulders and torso in one straight line
- Bend at the elbows and take the chest/nose down to the floor and press back up
- Make sure to keep the booty down and core engaged to help keep a flat back

Decline Push Up

Set #2

- Begin by standing on a box with one foot off
- Hold a single weight in the opposite hand
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single Leg Step Downs- 10x each side

- Stand with feet out wide and grip the handle of the kettlebell  *if using a dumbbell hold one head of the weight*
- Squat down bringing the KB through the legs. The back should be flat and you should be leaning forward slightly with knees bent
- Swing the weight through the legs and up to about chest height

KB Swing

- Lie supine on a bench with the feet planted on the floor and back pressed into the bench
- Hold the heads of the dumbbell and press it out away from the chest to the start position
- Bring the weight back over the head and once above the head bend the elbows bringing the dumbbell completely over and passed the head
- Pull upward to bring to start position above the chest

DB Pullover

Set #3

with this finisher each exercise is 50 reps. You can do all 50 of one exercise then move to the next or split it up in sets; 5x10, 2x25, etc

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability Ball Crunches

- Place heels on top of stability ball
- Raise booty off the ground
- Pull legs in towards your body and back out

Stability Ball Hamstring Curl

- Come down on the ball and walk out until the ball is below your quads (or feet if doing pikes)
- Pull your knees in toward your chest and back out
- If doing pike's raise your booty in the air keeping your legs straight

Stability Ball Knee Ins/ Pike

- 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

Full Body

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