Name: Playbook - Ashley Palmer Fitness - Legs and Abs
Uploaded: 2024-04-08T03:56:09.061Z
Duration: 60 min
Description: Legs and Abs

You guys today's workout is probably my favorite this week. I love doing legs and I love doing abs and this combo is so good! You're doing 2 lower and ab circuits followed by a 10min AMRAP! Have fun!

- 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

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

- 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 (8 each)

- Come onto the mat in a quadruped position with hands lined under shoulders and knees under hips
- Take the opposing arm and leg in to the middle of the body for a crunch then extend both out
- As you extend the leg out, squeeze the glutes; as you extend the arm out squeeze through the upper back.

Bird Dog (10 each)

Lower + Ab Circuit 1

- stand with dumbbells in front of body with arms straight down
- keeping your core engaged and back flat slowly bring weight down to shin level or right above the top of the feet
- pelvis should stay tucked with a slight hip hinge
- as you come back to standing position squeeze the glutes

DB Romanian Deadlift

- 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

- similar to a deadlight only not lifting weights from the ground
- start with dumbbells in hand and as you squat low let the weights slide straight down your sides
- keep chest upright, shoulders back and core engaged

Suitcase Squats

- Come down into a high plank position with your hands below your shoulders, your feet out slightly wider than your hips with you glutes and core engaged keeping your back flat
- You are going to reach with one hand and tap the opposing toe ( or reach towards it) alternating sides
MODIFICATION- You can come down to your knees and reach to your knees for modification

Cross Toe Tap in Plank

Lower + Ab Circuit 2

Set that timer and repeat the following 3 exercises until your time is done. See how many rounds you can do.

- Lie down in a supine position
- Bring your upper body up off the floor as well as your legs
- Crunch up taking one hand in toward the opposing leg then come back down to center and alternate sides

Cross Toe Tap Sit Ups

- Come down into wide squat 
- Burst up from the bottom of the move
- Land softly on toes then heels

Sumo Jump Squats

- Start in a quadruped position with toes on the floor 
- Take one leg through the front of the other leg and at the same time take the opposing hand off the ground
MODIFICATION: Start by walking through the steps then when you get the hang of it you can hop through the movement

Break Dancers

10-minute AMRAP

Legs and Abs

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

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.

Legs and Abs

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