Name: Playbook - Ashley Palmer Fitness - Hamstrings + Glutes
Uploaded: 2024-01-05T21:11:45.123Z
Duration: 45 min
Description: Hamstrings + Glutes

My booty was soooo sore after this workout! You are going to love feeling like you really did something. Challenge yourself with the weights you are lifting as well to get the most out of it!

- 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 (10 each side)

- 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 (each side)

- Hold a single dumbbell goblet style 
- Starting in a neutral position, step one leg back behind the other leg at a diagonal angle, then bend both knees for a curtsy squat
- Come back to center and do a narrow squat then switch sides to do another curtsy squat
- Go back and forth going curtsy, narrow, curtsy, narrow, etc.

Curtsy Squat Variation (count curtsy's)

- Place band above knees
- Hold weights in front of quads, palms facing in
- Hinge at the hips pushing booty back
- Pop back up and squeeze glutes at top of move

DB/Band RDL

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl (go heavy!)

- Place the resistance band around your lower quad, above your knee
- Come down on your back in a supine position with your knees up
- Raise one leg off the ground
- Push through your heel and raise your hips up squeezing your glutes
- Do desired reps and repeat on the other side

Banded Single Leg Bridge

Leg + Glute Circuit

Hamstrings + Glutes

Leeeeeggggsss!

Lower Body + Booty

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Lower Body Circuit + EMOM

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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 + Glutes

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