Name: Playbook - Ashley Thomas - Full Body & Core (Gym)
Uploaded: 2024-01-19T23:30:03.955Z
Duration: 60 min
Description: Full Body & Core (Gym)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

Take a dumbbell or kettlebell and hold it in one hand.
Stand with your feet together. Step out laterally with your right foot.
Bend at the knee and squat down to a 90 degree angle.
Stand back up and bring your right leg back in.
Perform all reps on one side then switch.

Lateral DB Lunge

On a incline bench with your arms extended and palms facing away from you. On single side lower dumbbells to your side of your chest. Bring dumbbells back together squeezing your chest.

 X__reps each side

Alternating Incline Dumbbell Chest Press

Perform a sumo squat holding dumbbells in hands. As you press up to standing perform a upright row with the weights. 


X___reps total.

Sumo Squat + DB Upright row

Hold the dumbbells with your palms facing each other.
Curl and twist the dumbbell up engaging your bicep. Lower with a controlled motion.
Repeat on the opposite side.

X__reps each arm

Dumbbell Alternating Twist curls

Begin with rope in both hands and elbows bent 90 degrees. Extend elbows and engage triceps. Slowly release up and repeat.

Full Body & Core (Gym)

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