Name: Playbook - Ashley Palmer Fitness - Hamstrings + Booty
Uploaded: 2024-05-13T02:25:03.606Z
Duration: 60 min
Description: Hamstrings + Booty

You've got 2 supersets followed by a lower body circuit. Today's workout focuses on your hamstrings and booty. Make sure to challenge yourself and try going a little heavier with your dumbbells or resistance on your bands. 
Enjoy your legs feeling like jello!

(8 each side)
- Bring one DB forward on the leg that is stabilized
- Take the opposing leg back and as you do so the weight should slightly go down past the knee
- Keep torso tall and core engaged
- Do one RDL then bring the DB up to the shoulder and with the opposing leg lunge backward keeping the feet hip width apart
- Legs in lunge should both be at a 90deg angle

Single Leg RDL to Reverse Lunge

- Lie prone on a bench and with arms hug the inside of the bench
- Your hip flexors should be at the edge of the bench with your legs hanging off of it
- Bring the soles of your feet together making a butterfly shape by taking your knees out wide
- Extend the feet up and back squeezing the glutes

Butterfly Hip Extension

Set #1

- Bring weight to the chest in goblet hold
- Step feet out wide in a plie position
- Come down to a sumo squat and pulse. With each pulse raise up the heel to a calf raise and back down alternating each side

Sumo Pulsing Heel Lift

(20s each side)
- Put resistance band on and come down to lie on your side
- Bend the knees up at a 45deg angle keeping hips, knees and ankles stacked
- Pull hips up to come off the floor and begin pulling the top leg up into a clamshell and back down

Elevated Clamshell

Set #2

- hold weights up on shoulders
- lunge one leg forward about 1 foot length then back to center
- alternate sides

DB Narrow Lunges

- With resistance band above the knees, lean over either on bench, chair or wall
- Kick one leg back squeezing the glutes
- Do one side then the next

Leaning Kickbacks

- Stand with feet hip width apart and band placed above knees
- Take one foot back behind body and do a curtsy squat
- Come back to center and alternate

Banded Curtsy Squat

- Come to lie in a supine position with knees propped up and feet directly below the knees
- Push booty up off the floor and once at the top of the bridge take the legs out into abduction and back in then come back down to the mat

Abduction Bridge

Lower Circuit

Hamstrings + Booty

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.

Hamstrings + Booty

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