Name: Playbook - Ashley Palmer Fitness - Hamstrings, Quads + Booty Combo
Uploaded: 2024-01-05T21:11:45.101Z
Duration: 45 min
Description: Hamstrings, Quads + Booty Combo

Madison

"Determination is doing what needs to be done, even when you don't feel like doing it"

- Hold weight goblet style at chest
- Feet together
- Step one leg out wide and take booty back
- Keep knee behind the toes and knee over ankle
- Push off leg to come back to center and alternate sides

Alternating Side Lunge

- Place resistance band above knees
- Feet in narrow stance position 
- Squat to at least 90deg or square squat
- Kick back one leg upon standing squeezing the glutes and alternate after next squat

Banded Squat to Kickback

- grab a kettlebell (can use dumbbell)
- step feet out to wide squat position
- take weight in and around each leg in a figure 8 motion staying in squat the entire time

Figure 8 in Squat

Circuit #1

- grab and bench or chair and take one step out away from it
- place the top of one foot on the surface and step the opposing leg out ( should be about a foot distance apart)
- bring weights up to shoulders (don't rest on shoulders)
- as you squat down your back knee should go straight down to the ground
- the front knee should stay behind the foot
MODIFICATION: Do the exercise without any weight

DB Split Squat (8 each side)

- Start by placing 2 places or 2 dumbbells on the floor in a wider position
- Step on the weights to the heels are elevated and toes are on the floor
- With either 1 weight held at the chest or 2 weights held above the shoulders come down into a sumo squat position
- Keep the pelvis tucked instead of hinging at the hips pushing the glutes out

Elevated Sumo Squat

- begin by bringing one knee up to hip height and alternate sides by running
MODIFICATION: March it out instead of running

High Knees

Circuit #2

- 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

(20 sec EACH LEG)
- Place band above knees and come down to knees and forearms
- Extend one leg out
- Take the leg up and over to one side then the other

A-frame Leg Kicks

Finishing Set

Finish the workout by either walking on a treadmill or going outside. You can also substitute the treadmill for elliptical or bike.

20min Cool Down Walk

20min Cool Down

Hamstrings, Quads + Booty Combo

Leeeeeggggsss!

Lower Body + Booty

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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, Quads + Booty Combo

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