Name: Playbook - Ashley Thomas - W7/D5 Full Body (Optional)
Uploaded: 2024-01-19T23:30:04.170Z
Duration: 60 min
Description: W7/D5 Full Body (Optional)

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

- 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

Start with your hands under the shoulders. Bend at the elbows to come down. Keep your core tight as you lower. Extend your arms engaging your chest as you push up

Close Push-ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Lay on a mat with arms extended over head and legs extended out. Using the abdominals crunch up and sit up balancing on the glutes while your reach your arms towards your feet, making a “V” shape with your body. Slowly lower down and repeat.

V ups

Circuit 1

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 floor with your legs bent. Push through your heels bringing your hips up. Squeezing your glutes and core.

DB Glute bridge

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

X 20 reps each side

Mountain climbers

Pull your knee toward your chest while rotating your upper torso. Bring your opposite elbow to your knee. Repeat on the opposite side.
Focus on exhaling as you rotate and engaging your core

X 40 total reps

Bicycle crunches

Place a glute band above the knees on the lower thigh. Perform a squat, pressing knees out to feel tension on the outer thighs. Stand back up squeezing the flutes and lift one leg out to the side. Lower back down into a squat and repeat other side. Alternate sides.

X 10 each side or 20 reps total.

Banded Squat + Abduction

Circuit 2

W7/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

W7/D5 Full Body (Optional)

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