Name: Playbook - Ashley Palmer Fitness - full body strength
Uploaded: 2024-04-08T03:35:55.859Z
Duration: 60 min
Description: full body strength

This full body is for sure a favorite of mine. You burn out every major muscle group including some added HIIT exercises and you finish the workout feeling so strong! Leave me a rating and comment if you love it!

As reps decrease in the first two exercises, increase your weight

- Place weights on the ground next to each other or a plate and elevate your toes keeping heels on the floor
- Holding a single dumbbell in front, hinge at hips lowering down only as far back as your hips hinge
- Pop back up squeezing your glutes at the top

Toe Elevated RDL

- Place band above the knees and sit on the bench
- Walk out until the top of the shoulder blades are at the edge of the bench
- Keep feet directly below the knees and torso in a straight line
- Dip the hips down and as you return squeeze the glutes up

Banded Hip Thruster

- Start with feet narrow or almost touching, come down in squat and as you drive up jump the legs out to a wide squat position
- repeat

Narrow to Wide Squat Jumps (each jump is 1 rep)

- 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 side)

Lower Body Set

Increase reps by at least 1 rep each round with your decline push ups

- 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 (10 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 Set

Increasing your time by 15sec each round! Going from 15s to 60s by the end.

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

Dumbbell overhead sit up

- Sit down on the floor with your heels down and toes up and hands placed by your sides
- Lean your torso/upper body back and as you lean back extend the legs out straight
- Pull the legs/knees in toward the chest bringing the upper body back in to meet them
- Repeat for duration of time

V-Ups

- Lie on your back with your pelvis tucked in making sure your low back is pressed into the mat
- Bring your feet off the ground and alternate tapping the heels on the floor
TIP- Take a belly breathe in and out and as you exhale engage the core tucking the pelvis under, do 6-8 heel taps, pause, do another deep breathe and do a few more heel taps. This helps to ensure that the core is properly engaged

Heel Taps

- 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

full body strength

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