Name: Playbook - Ashley Palmer Fitness - Legs + Abs
Uploaded: 2024-01-05T21:11:46.309Z
Duration: 60 min
Description: Legs + Abs

You've got two circuits in the lower body portion of the workout. There are 4 exercises in each one that consist of 2 strength and 2 cardio movements. Make sure to take that 60s recovery after each round. Hope you enjoy!

Jump on your treadmill, elliptical or other piece of cardio equipment and get those legs warmed up. Add some resistance to get those muscles working.

Treadmill Incline Walk

Incline Walk on Treadmill

FORM: Elevate your heels by either using a weighted plate, dumbbells 
(like shown) or a step, keeping the toes on the ground. Grab another weight and hold chest level or goblet style. As you squat make sure to keep the chest up, core engaged, and booty pushed back. With the feet wider the toes should point out in a slight plie and your knees will follow. 
MODIFICATION: Eliminate the weight held at your chest and do regular wide squats.

Wide Elevated Squat

FORM: With a resistance band above the knees, start with being in a slight squatting position (not quite 90deg) and feet hip width apart. Step two to the right then two to the left all while maintaining a slight squat as you pull against that band. 
MODIFICATION: Eliminate the band

Banded Lateral Walk

(10 EACH LEG)
FORM: Start by grabbing your weight and hold it chest level. You can do 1 or 2 DB's here. To get into position start with the back leg first by placing the top of the foot on the bench or chair. Then step or walk the other foot out away from the bench. As you descend you want you back knee to go straight down and your front knee to stay right over or behind the toe. 
MODIFICATION: Eliminate the weight OR the bench. If you take away the bench your back foot will be on the ground in a floored split squat position.

Split Squats on bench

FORM: Start with feet touching together, as you jump bring the legs wide apart and tap the floor then jump the feet back together.
MODIFICATION: Eliminate the jump and start with both feet together then step one foot out wide, tap the floor then bring back to center and step the other foot out wide.

Tap the Floor

Circuit #1

FORM: Start by holding one or two dumbbells for your resistance. Your feet will start being close together then as you step out, push your booty back keeping the knee behind the toes and right over the ankle. Drive back to center by pushing off the extended leg using the quad and calf muscle. 
MODIFICATION: Eliminate the weight

Side Lunge

(20s EACH SIDE)
FORM: Start by standing and take one leg back to a reverse lunge position then jump up bringing the knee up. 
MODIFICATION: Eliminate the hop and drive the knee forward

Mario Hops

FORM: A Narrow squat is done by keeping the feet closer together and going down to at least 90deg or square squat position.

Low Squat

FORM: Start in split squat position by taking one leg back. Descend to a squat then drive up and switch feet placement.  Each time legs switch the weight goes up and down for the press movement. 
MODIFICATION: Eliminate the press OR take away the weight all together. you can also eliminate the jump and do a reverse lunge by stepping back then back to center.

Jumping Lunge with added Press

Circuit #2

- Lie supine on the floor with your legs straight up from your hips while holding a single dumbbell out from your chest
- Keep the upper back off the ground pushing that weight towards the ceiling
- alternate dropping one leg down then the other keeping the heels from touching the floor
- You core should be engaged the whole time keeping the low back pressed into the mat
MODIFICATION- You can modify by eliminating the weight and tucking your hands below your low back for better back support

Alternating Leg Drop

- 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

- put resistance band above the knees and hold one dumbbell over head
- lean back into C-sit position keeping core engaged as to not over extend the lower back
- drive one knee up taking the knee between the arms and back down
- alternate sides

C-sit Knee Drive with weight

- Lie supine on the floor and bring your legs up to a 90deg angle and arms straight out
- Extend right arm and left leg out long, then back to center and alternate sides
- Make sure to keep the low back pressed into the mat helping to keep your core engaged
- You can take this move slower taking a deep belly breath in between each move

Legs + Abs

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