Name: Playbook - Ashley Palmer Fitness - Hamstrings + Booty
Uploaded: 2024-01-05T21:11:44.992Z
Duration: 60 min
Description: Hamstrings + Booty

Get ready for your legs to be shaking! 
This hamstring and booty combo is so fun and hurts in all the best ways

Enjoy!

Whether you do the exercises below or jump on a treadmill for 5 min just be sure to warm up your body before lifting to help prevent injury and also help you perform at your best!

- hold one or two dumbbells chest/shoulder level
- stand about two feet lengths out from the bench or chair
- hinge at your hips and lead with you booty by pushing back to sit down
- drive through your feet to stand back up

Bench Squats

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

- start with feet together and hands by sides
- jump feet out wide and arms above the head
MODIFICATION: walk the movement by taking one leg and arm out then back in and alternate sides

Jumping Jacks

WARM UP

- Stand tall with feet hip width apart and elevate the heels to stand on toes
- Step one foot out keeping the feet hip width apart and come down into a lunge position
- Push off the forward leg to come back to center

Tip Toe Lunges

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

- 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

(8 each side)
- Start by standing with feet together then step one foot out so that the heel lines up with the opposing foot's toes or just above
- As you descend the back heel should be off the floor slightly and front foot completely pressed into the floor
- With core engaged, shoulders back and a flat back slowly bring weights down to frame the front foot or go to shin level

Split RDL

Hamstring Circuit

- Come down into a narrow squat hold. Feet should be close together and arms extended up by the ears
- Staying in a squat step one leg back and bring back to center than switch
- Remain in squat position for duration of exercise

Iso Squat Step Back

(10 each side)
- 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

(8 each side)
- Lie in a supine position
- Bring both feet to the ground right under the knees, then take one leg up with knee still slightly bent
- With arms extended to sides and hands on the mat push booty up squeezing the glutes stabilizing on the leg that's down
- Keep the opposing leg up for all reps than switch

Single Leg Bridge

- Come down on the floor holding one dumbbell extended out from your chest
- Place your feet directly below your knees and squeezing your glutes, raise your hips up off the floor
- Hold the bridge and weight extended for duration of exercise
- Alternate bringing knees up towards the weight in a marching like motion tapping your toes back down each time

Marching Bridge

Booty Circuit

(30sec each side)
- 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

-Lie supine on the mat and bridge soles of feet together taking knees out wide in a butterfly position
- With arms down by your side bridge your booty up in the air squeezing the glutes for 2sec then bring back down

Butterfly Bridge

COMBO LEG BURNER

Hamstrings + Booty

Leeeeeggggsss!

Lower Body + Booty

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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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