Name: Playbook - Ashley Thomas - Functional Full Body & Core (Gym)
Uploaded: 2024-01-19T23:30:03.941Z
Duration: 65 min
Description: Functional Full Body & Core (Gym)

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

Choose the appropriately weighted wall ball, and hold it in your hands.
Stand about 2 feet in front of the wall with your feet hip-width apart, toes slightly outward.
Hold the ball at chest height. Make sure to tuck your elbows into your sides.
Engage your core and squeeze the ball. The harder you squeeze the ball, the more you require your core and shoulders to work.
Begin the downward phase of the squat while keeping the ball at chest level. Squat down until your thighs are parallel to the floor.
Then drive your body up while tossing the ball at a vertical target about 8 to 12 feet high. Keep your arms extended. 
Catch the ball, keep the ball at chest height, and squat down to repeat the exercise.

*Tip: Pick a spot in this target area, and focus your eyes there the entire time.

Wall Ball Squats

Start with your hands just outside the shoulders. Bend at the elbows to come down. Keep your core tight as you come down. Extend your arms engaging your chest as you come up to a high plank. Bend your knees and sit hips back while keeping knees off the ground and hands pressing into the ground in front of you. Come back to high plank and repeat push up. 

X__reps total

Blast off Push up

Stand holding a weight 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.

KB goblet squat

Start laying on your back with legs straight out. Reaching with your opposite arm as you raise your opposite leg straight up to reach for your opposite foot. Slowly lower back down. And repeat on opposite side or stay on same side.

Crossbody Straight arm/leg reach

Circuit 1: 3-4 rounds

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

Hop or pull yourself up until your chin is above the bar. As slow as possible, lower yourself.

Negative pull-ups

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Start with placing a light rubber glute band around your ankles. Get into a high plank on the hands with hands stacked under shoulders. Hips should be flat like a board. Alternate stepping each foot to the side while keeping upper body still & core engaged.

High Plank Banded Foot taps

Circuit 2: 3-4 rounds

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

X 12 reps each leg or 24 steps total

Walking lunges with dumbbells

Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.

*The back should remain flat, with the shins nearly vertical. Once set, grasp the dumbbell and straighten the arm.

As the weight clears your knees, forcefully extend your body and allow the dumbbell to freely fly upward. Guide it vertically with your elbows and then, at the last second, flip your arm over and drop your torso so that you can extend your arm from underneath. 

*Be sure to keep the elbow high throughout the pulling process.

Once the dumbbell has traveled overhead. 
keeping your loaded arm locked out. Drop the dumbbell back down to the floor (with control) to begin the next rep. 


X__reps each arm

Dumbbell snatch

Position a bar in a rack to about waist height. With your heels on a bench or the floor and your arms fully extended. Your body should be straight hanging underneath the bar. 
Flexing the elbow, pull your chest towards the bar, retract your shoulder blades.
Pause at the top then return yourself to starting position.


X__reps total.

Inverted barbell row

Lay on back flat on a mat. Bring your legs up straight with feet to the sky. Crunch the upper body up and hold. Alternate lowering each leg and switching like scissors. 

X__reps total

Functional Full Body & Core (Gym)

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