Name: Playbook - Ashley Parker Angel - W1/D2 Full Body Blitz Day #2
Uploaded: 2022-04-26T17:20:57.034Z
Duration: 45 min
Description: W1/D2 Full Body Blitz Day #2

Nicely done Ash!  My heart rate is pounding !!!  But I feel so good before I go to my meeting and your session.

Denise

Dumbbell Sumo Squat
Machine Seated Leg Curl
Machine Assisted Wide Grip Pull Up
Dumbbell Incline Bench Press
Dumbbell Lateral Raise
Cable Rope Tricep Extension
Dumbbell Alternating Hammer Curl
Dumbbell Calf Raise
Dynamic Plank
Ab Crunch

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- Set up the machine so that the pads sit comfortably against your lower back when you sit on it
- Put your legs on the padded lever so it sits just below your calf muscles, and set up the lap pad so it sits on your thighs just above the knees
- Lift your legs so they are straight out in front of you and grasp the side handles on the machine
- Pull the padded lever down and back towards you as far as you can with your legs, hold for a second, then slowly bring it back to the starting position

Machine Seated Leg Curl

- Grip the handles above your shoulders with palms facing outward
- Straighten the arms and place knees/feet on the pad/platform, so that your body is upright and abs are engaged
- Bend the elbows to pull your body up until chin is above the height of your hands
- Slowly straighten the elbows to lower to the start position

Machine Assisted Wide Grip Pull Up

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- Stand tall, abs engaged and upper arms locked at your sides
- Press the rope down until your elbows are straight
- Bend the elbows to return to the starting position

Cable Rope Tricep Extension

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl one dumbbell toward your shoulder 
- Pause at the top then lower under control  
- Repeat with the opposite arm

Alternating Hammer Curl

60 Second Rest

- Stand upright holding two dumbbells by your sides
- Place the balls of your feet on an elevated surface
- With your toes pointing forwards, raise your heels up and contract your calves
- Slowly return to the starting position

Dumbbell Calf Raise

- Elbows stacked under your shoulders and hands out front
- Raise your body up onto your toes, creating a straight line with your body
- Keep entire body tight as you rotate into a side plank
- Extending your top arm up to the sky
- Return to starting position then repeat to the opposite side

Dynamic Plank

- Lying with your hips and legs bent to 90 degrees 
- Keeping your chin tucked, gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Make sure your lower back stays in contact with the pad or floor

Ab Crunch

W1/D2 Full Body Blitz Day #2

Great workout. I think I’m really going to enjoy this! And by enjoy I mean have a love/hate relationship 😋

Amanda

W1/D1 Full Body Blitz Day #1

W1/D3 Full Body Blitz Day #3

That was tough with a headache but 2 Excedrin will hopefully hit the spot!

W2/D1 Full Body Blitz Day #1

Oh what a STRESS RELEASER !!!  I needed this today when we found out SCHOOL was going to be ALL YEAR ROUND ?!?! What ?  Just kidding…. I needed a laugh to enjoy my work out.

W2/D2 Full Body Blitz Day #2

I’m off school today and boy I’m working it at the gym !!! I’ve already got 8,500 steps in!  😉

W1/D2 Full Body Blitz Day #2

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