Name: Playbook - Ashley Ta - Full body
Uploaded: 2024-03-27T13:45:18.325Z
Duration: 40 min
Description: Full body

1. Stand with your feet hip-width apart, holding a dumbbell between your hand.
2. Take a step forward with your right leg, keeping your torso upright and core engaged.
3. Lower your body by bending both knees until your right thigh is parallel to the ground, and your left knee is hovering just above the floor.
4. As you lunge down, keep the dumbbell close near your chest.
5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your right heel and stepping back with your right leg.
6. When you come back up, push the dumbbell up over your head, making sure to embrace your core.
7. Continue alternating legs and repeating the lunge to dumbbell press

Push press lunge

1. Stand with your feet shoulder-width apart, holding a pair of dumbbells in your hands, palms facing each other.
2. Hinge forward at your hips, keeping your back straight, and bend your knees slightly. Your upper body should be parallel to the ground.
3. Engage your core and keep your shoulder blades retracted.
4. Start by performing a bent over fly: With a slight bend in your elbows, lift your arms out to the sides, squeezing your shoulder blades together. Keep your palms facing down throughout the movement. Pause briefly at the top of the fly.
5. Next, transition into a front raise: Lower your arms back down, then lift them forward, keeping a slight bend in your elbows. Raise your arms until they are parallel to the ground, with your palms facing down.
6. Pause briefly at the top of the front raise, then lower your arms back down to the starting position.
7. Repeat the sequence by performing a bent over fly, followed by a front raise.

Bent over fly to front raise

1. Start by positioning yourself on all fours, with your hands directly under your shoulders and your knees under your hips. Place a dumbbell in your right hand.
2. Engage your core and keep your back flat throughout the exercise.
3. Extend your right arm forward, parallel to the ground, while simultaneously extending your left leg straight back, parallel to the ground. This is your starting position.
4. Keeping your balance, brace your core and squeeze your shoulder blades together as you pull the dumbbell up towards your chest. Your elbow should be pointing upwards and close to your body.
5. Pause briefly at the top of the row, focusing on contracting your back muscles.
6. Slowly lower the dumbbell back to the starting position, fully extending your arm.
7. Repeat the row for the desired number of repetitions, then switch sides by placing the dumbbell in your left hand and extending your right arm and left leg.
8. Maintain control and stability throughout the exercise, avoiding any excessive movement or rotation of your body.
9. Remember to breathe regularly and maintain proper form throughout the movement.

Bird dog row

1. Begin by standing with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward.
2. Start the movement by lifting both dumbbells up and out to the sides, creating a circular motion as if drawing an "around the world" shape. Keep your arms straight and maintain control throughout the movement.
3. Continue the circular motion until the dumbbells meet in front of your body.
4. Once the dumbbells are in front of you, bend your elbows and curl the weights towards your shoulders, squeezing your biceps at the top of the curl.
5. Lower the dumbbells back down to the starting position with control.
6. Repeat the around the world motion, lifting the dumbbells out to the sides, and then perform another bicep curl.

Around the world to bicep curl

1. Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Hold a dumbbell or barbell with both hands, palms facing towards your feet.
2. Engage your glutes and core muscles, and press your lower back into the ground.
3. Lift your hips off the ground, driving through your heels, until your body forms a straight line from your knees to your shoulders. This is the starting position for the glute bridge.
4. Maintain the bridge position and slowly lower the dumbbell or barbell towards your forehead, keeping your elbows pointing towards the ceiling. This is the starting position for the skull crushers.
5. Extend your arms back up towards the ceiling, keeping your elbows fixed in position. Focus on contracting your triceps as you extend your arms.
6. Lower the dumbbell or barbell back towards your forehead, bending your elbows and keeping them pointed towards the ceiling.
7. Repeat the skull crusher motion while maintaining the glute bridge position, performing the desired number of reps.

Remember to maintain proper form throughout the exercise. Keep your glutes and core engaged during the glute bridge, and focus on isolating your triceps during the skull crushers. Start with a weight that is challenging but allows you to maintain proper form. As you become more comfortable with the exercise, you can increase the weight gradually.

Glute bridge skull crushers

Full body

Jessica

Full body Friday

Haven’t been working out due to a variety of reasons - physical and mental - but this was a great welcome back!!

Full body

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