Name: Playbook - Ashley Palmer Fitness - Legs
Uploaded: 2024-05-06T03:05:36.663Z
Duration: 60 min
Description: Legs

ouch! not gonna lie, this one hurt. My legs were sore! But it's a good feeling to have!

- Load the weights on top of the shoulders in a neutral position
- Stand with feet hip width or a little wider apart
- Hinge the hips back pushing the booty back and putting your weight in your heels to come down to a squat
- Pulse in low squat for 3 counts then come back to standing squeezing the booty at the top of the movement

Pulsing Squat - pulse for 2 then up

- Place resistance band directly above knees
- Take one leg out front and one back with feet staying hip width apart and back heel up with toe on the floor
- Come down into a lunge position and as you stand up kick the back leg back squeezing the glute

Standing Split Squat to Back Kick - add DB's - 10x per leg

Superset #1

- Place left leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (right)

- Place right leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (left)

- With resistance bands around the knees and dumbbells in hands stand with feet hip width apart and shoulders back
- Step one foot behind the other in a curtsy squat keeping both toes pointing forward and come back to center
- Alternate sides

DB/Band Curtsy Squat - do one side then the other

Superset #2

- Lie on your side and bring top leg on top of the edge of the bench with other leg on the floor
- Lift body off the floor and pull bottom leg up toward bench
- Hold body up in side plank for duration of reps

Copenhagen Plank - 10x each side

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Superset #3

- Begin by placing a resistance band above the knees and place feet in narrow position. 
- Press hips back and lower down until knees are at 90 degrees
- Push through your heels to stand up
- Squeeze your glutes at the top of the move

Banded Narrow Squat

- Lie on your back
- Take legs out wide and bring back in crisscrossing the legs

Lateral Scissors - add resistance band

- Place band above knees and come to lie on your side
- Stack the hips, knees and ankles and bring knees up to about a 45deg angle
- Pull top leg up pulling against the band and back down

Banded Clamshell - 10x each side

Finishing Circuit

Legs

Leg Day Baby

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

Legs and Abs

Lower Body Circuit + EMOM

Lower Body Endurance + Core

Lower Body HIIT

Hamstrings + a little HIIT

I just finished 8 weeks of Ashley Palmer Fit and have loved it. I have done at least 3 of her workouts per week.  The first 3 weeks took discipline because I was so out of shape.  Starting week 4, I looked forward to the workouts as I was feeling stronger.  I love the work-outs. The only reason I didn't give it 5 stars is because the exercises with timers aren't usually set correctly.

Legs

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