Name: Playbook - Ashley Parker Angel - W1/D3 Full Body Blitz Day #3
Uploaded: 2022-04-26T17:20:57.041Z
Duration: 72 min
Description: W1/D3 Full Body Blitz Day #3

Kettlebell Goblet Squat
Stability ball Hamstring Curl with Glute bridge
Machine Assisted Paralell Gril Pull Up
Dumbbell Decline Bench Press
Dumbbell Alternating Shoulder Press
Dumbbell Lying Down Tricep Kickback
Dumbbell Incline Bicep Curl
Machine Leg Press Calf Raise
Plank Walk 
Stability Ball Crunch

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curl with Glute Bridge

- Grip the handles above your shoulders with palms facing inward
- 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 Parallel Grip Pull Up

- Begin lying supine on a decline bench with the dumbbells over your chest
- Lower the dumbbells down to chest level
- Press the dumbbells back up engaging your chest

Dumbbell Decline Bench Press

- With back supported hold two dumbbells at your shoulders 
- Press one dumbbell up to full arm extension
- Lower to the starting position and repeat with the opposite arm

Dumbbell Seated Alternating Shoulder Press

- Lying with your chest supported on the incline bench
- Hold dumbbells in each hand, arms bent to 90 degrees at your sides
- Extend your arms back, engaging your triceps
- Bend your elbows lowering the dumbbells to the starting position

Dumbbell Lying Down Tricep Kickback

- Lying in an incline position
- Curl the dumbbells up toward your shoulders, engaging your biceps
- Keep elbows pointed to the floor
- Lower the dumbbells slowly back to starting position

Dumbbell Incline Bicep Curl

- Sit down in the seat and place the balls of your feet up on the platform
- Press up onto your toes, engaging your calves
- Lower with control back to starting position

Leg Press Machine Calf Raise

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Walk - Up & Down

- 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 Crunch

W1/D3 Full Body Blitz Day #3

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

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

Denise

W1/D2 Full Body Blitz Day #2

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/D3 Full Body Blitz Day #3

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