Name: Playbook - Ashley Palmer Fitness - Legs, Arms + Core
Uploaded: 2024-01-05T21:11:46.025Z
Duration: 60 min
Description: Legs, Arms + Core

Happy Wednesday! Today is another great full body day. We are hitting those legs, arms and core in this one and I think you are going to love it!

- Use a plate of set of dumbbells to elevate your toes off of the ground
- Hold a single (or double) dumbbell in front of you
- Hinge back at the hips going down until you can't hinge back anymore and come back up squeezing the glutes.

Toe Elevated RDL

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

- Stand in a wide stance with toes pointed out
- Hold a heavy dumbbell up to your chest or down between your legs in front of you
- Lower into a squat, if holding weight down touch it to the floor; otherwise, come down low tucking your pelvis in
- Stand up to full extension

Dumbbell sumo squat

- With resistance bands around the knees and dumbbells in hands stand with feet hip width apart and shoulders back
- Step one foot behind the other in a curtsy squat keeping both toes pointing forward and come back to center
- Alternate sides

DB/Band Curtsy Squat (10 each)

Lower Body

- Start with dumbbells lifting so elbows are about shoulder height
- Bring arms toward the midline of the body and dumbbells together with palms facing each other
- Bring arms back out to start position then press over head

DB Window to Overhead Press

- Stand in a split stance position with one foot forward and one foot back keeping both toes pointing forward
- Take the dumbbell in the hand opposite of the forward leg
- Pull the weight back bringing the elbow past the side squeezing the shoulder blade
- Make sure to keep knees slightly bent, chest out and back flat

Single Arm Row (each side)

- Sit on a level surface and place hands right next to hips
- Step legs out with legs straight or bent (straight is advanced, bent is modified)
- With elbows pointing backward lower your body until arms are about 90deg then extend back up

Tricep Dips

- 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

Upper Body

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

Dumbbell overhead sit up

- Lie on the ground in a supine position
- Lift your upper back/shoulders off the ground with your arms extended back by your ears and your legs off the ground as well forming a boat like pose
- Alternate kicking your feet up and down in a scissor kick movement
MODIFICATION- If you can't hold the hollow body, you can opt for regular scissors by bringing your hands either under your booty or at your sides for better stabilization

Hollow Body Scissors

- Lie on your back with your knees propped up
- Let your knees fall to one side and cradle your head or neck with hands for support
- Pulling with your core crunch up engaging your obliques
TIP- Make sure your chin is pointing up to the ceiling and you pull with your core

Oblique Crunches (one side then the other)

- Come down into a high plank position on the floor
- Make sure to keep the hands directly below the shoulders with the legs extended
- Glutes should be engaged as well as the core to help keep the back straight
- Alternate tapping your shoulder through the duration of the exercise
TIP- Pretend your hip bones are like headlights and really focus on keeping them pointing straight down to the floor, trying not to shift your weight back and forth so much
MODIFICATION: Do the same movement only on your knees

Legs, Arms + Core

More workouts from Ashley Palmer Fitness