Name: Playbook - Ashley Thomas - W5/D5 Full Body (Optional)
Uploaded: 2024-01-19T23:30:04.053Z
Duration: 60 min
Description: W5/D5 Full Body (Optional)

Start standing and bend over to your feet touching your hands to the ground. Walk your hands out to a plank and then perform a push-up. Then walk feet in towards your hands and repeat.

Inch worm Push-ups

- 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

With a band attached high on the rack. From a half kneeling position pull the band down engaging your lats. Slowly reverse the movement, releasing tension from the band.

Resistance band lat pulldown

Holding the weight with your arms extended. Bring your torso up, taking the weight overhead. Lower with a slow controlled movement keeping your core engaged.

Weighted sit-up

Circuit 1

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell/Kettlebell sumo squat

Perform a DB curl then press arms straight up like a shoulder press. Slowly lower down and repeat.

DB Curl to Press

Lay on the ground or a flat bench, holding a DB in each hand. Start with hands over shoulders and bend elbows and your slowly lower the dumbbells back towards the sides of the head. Slowly press back up extending elbows straight. Repeat.

DB Skullcrushers

Start with your palms facing you. Press the dumbbells overhead rotating your wrists/arms as you press up. Palms will be facing forward at the top. Reach full extension and reverse the motion as you come down.

Dumbbell Arnold Press

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

X 30-60 seconds per side

Elbow side plank

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Circuit 2

W5/D5 Full Body (Optional)

W1/D1 Lower Body & Core

W1/D2 Back, Biceps, & Core

W1/D3 Legs & Glutes

W1/D4 Chest, Shoulders, Triceps, & Core

W2/D1 Lower Body & Core

W2/D2 Back, Biceps, & Core

W2/D3 Legs & Glutes

W2/D4: Chest, Shoulders, Triceps, & Core

W3/D1: Legs & Glutes

W3/D2: Back, Biceps, & Core

W3/D3 Legs & Glutes

W3/D4 Chest, Shoulders, Triceps & Core

W3/D5 Full Body (Optional)

W4/D1: Legs & Glutes

W4/D2: Back, Biceps, & Core

W4/D3 Legs & Glutes

W4/D4 Chest, Shoulders, Triceps & Core

W4/D5 Full Body (Optional)

W5/D1 Legs & Glutes

W5/D2 Back, Biceps, & Core

W5/D3 Legs & Glutes

W5/D4 Chest, Shoulders, Triceps & Core

W6/D1 Legs & Glutes

W6/D2 Back, Biceps, & Core

W6/D3 Legs & Glutes

W6/D4 Chest, Shoulders,Triceps & Core

W6/D5 Full Body (Optional)

W7/D1 Legs & Glutes

W7/D2 Back, Biceps, & Core

W7/D3 Legs & Glutes

W7/D4 Chest, Shoulders, Triceps & Core

W7/D5 Full Body (Optional)

W8/D1 Legs & Glutes

W8/D2 Back, Biceps, & Core

W8/D3 Legs & Glutes

W8/D4 Chest, Shoulders, Triceps & Core

W8/D5 Full Body (Optional)

W5/D5 Full Body (Optional)

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