Name: Playbook - Ashley Thomas - Full Body (Home)
Uploaded: 2024-01-19T23:30:03.951Z
Duration: 65 min
Description: Full Body (Home)

Perform each exercise once before testing 60 seconds. Then repeat sequence.

Lie supine with neutral spine on an incline bench with your feet straight and flat on the floor. Draw in and brace the abs and lock the shoulders blades back and down on the bench. Hold the dumbbells at approximately shoulder level to begin slightly out to the sides of the body in line with the chest. 
Press the dumbbells up and together until the arms are completely extended ending with them directly above the shoulders.
Reverse the pattern and return to the starting position.
Repeat. Maintain posture throughout. Do not arch the back or jut the head forward. Avoid letting the shoulders round, posture shift or feet lift in the air. Keep the elbows under the dumbbells to maintain balance at all times.

Incline DB Chest press

Holding a single dumbbell with both hands, plant both feet on the floor shoulder-width apart. Extend your arms above your head, ensuring that they are on either side of your ears. This is your starting position.
Inhale. While keeping your shoulders as still as possible, bend your elbows to lower the dumbbell behind your head.
Exhale. Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Dumbbell seated tricep extension

Hold the dumbbell at chest height. Push your hips back and keep your chest up as you come down. Reach parallel and push through your heels to come up.

Dumbbell goblet squat (knee banded)

Tri-set

Bend over to 45 degree angle with upper body hinging from the hips. Hold dumbbells with an neutral grip. Row dumbbells to your hips. 
Retract shoulder blade. Lower back to start position and repeat.

Bent over dumbbell rows

DB Knee Banded Glute Bridge

Stand holding a band forward of your shoulders. Pull your arms apart and back adding tension to the band. Release and repeat.

Resistance band Pull Aparts

Tri-Set

With the left arm perform a lateral raise and with the right arm perform a front raise at the same time. Then switch to the other side. 

X__reps each way

Lateral + Front Raise Alternating arms

Place a rubber mini glute band around both ankles. Balance on one leg while using something to help support you. Lift the outer leg out to the side of your body engaging the core and outer glutes. Pause at the top for 2-3 seconds and then slowly come back to the midline and repeat. 


X__reps each leg.

Full Body (Home)

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