Name: Playbook - Ashley Palmer Fitness - Legs + Abs
Uploaded: 2024-01-05T21:11:45.033Z
Duration: 60 min
Description: Legs + Abs

Ashley

lower body today is more hamstring and booty focused with some abs for burn out at the end. 
enjoy!

- Stand in a wide stance with toes pointed out
- Hold a heavy dumbbell up to your chest or down between your legs in front of you
- Lower into a squat, if holding weight down touch it to the floor; otherwise, come down low tucking your pelvis in
- Stand up to full extension

Dumbbell sumo squat

- Place band above the knees and sit on the bench
- Walk out until the top of the shoulder blades are at the edge of the bench
- Keep feet directly below the knees and torso in a straight line
- Dip the hips down and as you return squeeze the glutes up

Banded Hip Thruster

- hold one or two dumbbells up at chest/shoulders
- one one side step leg forward in lunge position then back to center and follow through to back lunge
- in a lunge both legs should be at a 90deg or square position

Forward/Backward Lunges (10 EACH SIDE)

- Come down into a quadruped position with band above the knees
- Engage the core by bringing belly button back towards spine
- Bring one leg back keeping leg at a 90deg angle with foot flexed
- Extend leg out then back to start position

Kneeling Hamstring Curl (10 EACH SIDE)

- 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

- With resistance band above knees stand on one leg stabilizing with the knee bent
- Kick back the opposing leg squeezing the glute

Standing Hip Extension (10 EACH SIDE)

LEG + BOOTY CIRCUIT

- Come to sit down on your mat in a C-sit position by grabbing the backs of your knees leaning back until your core is engaged
- Continue leaning back until your legs come off the floor creating a table top like position with your lower legs
- Take your arms out way from your body and out to the side of your legs
- Once you have your balance extend your legs straight by extending your knees out. Go in and out for the duration of the exercise
MODIFICATION- You can eliminate the leg extension motion and do a regular boat pose here either with your feet off the ground or with your heels placed down for stability

Boat Pose with Leg Extension

- Come into a high plank position with your hands below shoulders and legs out behind you keeping your core engaged and back flat
- Place a single dumbbell underneath one hand
- Alternate grabbing the dumbbell with the opposing hand and dragging it to the other side
- The trick is to keep your hips pointing straight down to the floor trying to eliminate rocking side to side. This will help engage the core and work the abdominals more effectively
MODIFICATION- Do the same move only on your knees

DB Drag in Plank

- Lie down supine on the floor with legs propped
- Hold a single dumbbell straight out from the chest
- Using the core muscles, engage your core to pull up to a sit up position keeping the weight extended above your head the entire time
MODIFICATION- Eliminate the dumbbell

DB Extended Sit Up

- hold the center of the dumbbell
- legs wider than hips
- bring dumbbell across the front of body, twisting to the side and pivoting slightly on back foot

Legs + Abs

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