Name: Playbook - Ashley Ta - Full body Friday
Uploaded: 2023-01-01T12:53:39.311Z
Duration: 30 min
Description: Full body Friday

With your feet in a wide stance (as if you’re about to do a forward lunge). Place one dumbbell in the hand of the foot that is out ahead of you. With your other arm, extend it straight out to the side. With the dumbbell by the top of your shoulder lunge forward, when you drive back up, push the dumbbell straight up (for the shoulder press). Don’t forget to do the other side and also remember that it’s normal to have one side feel stronger than the other. Don’t get frustrated, you will build up! Just keep pushing!

Lunge to shoulder press

- Holding a dumbbell in each hand, or you can opt to use just one.
Hold it at your shoulders & lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Using a bench, get into a high plank (as if you were about to do a modified push up).
With a kettlebell on the ground in the middle of your body, reach one arm down to grab it and in one motion, row it up towards your body. Keep your elbows back and keep your core tight and engaged (this will also help with balance). Place the kettlebell back down and repeat with opposite arm. Row with both arms to count as one rep.

Kettlebell plank row

Holding two dumbbells by your shoulders, perform a squat. When you stand up from your squat, step one foot forward into a lunge. When you come up out of your lunge, bring your foot back to the start and perform another squat. Then step out with opposite foot to lunge. And repeat.

Squat to forward lunge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side
- you don’t need to go fast, really focus on engaging your core and twisting fully.

Dumbbell russian twist

In a high plank position, put a dumbbell behind your left hand. With your right hand, reach underneath you and pull the dumbbell underneath you and to the opposite side. Reach back under with your left hand and repeat.

Things to note: try not to rock your hips too much. Keep as stable as you can. Also keep your core tight and remember to breathe.

Full body Friday

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