Name: Playbook - Ashley Palmer Fitness - Legs + Booty
Uploaded: 2024-01-05T21:11:45.088Z
Duration: 60 min
Description: Legs + Booty

Happy Monday Babes! I don't know about you but WOW that weekend went by so fast!
Start your week off by getting in some movement.
 Today is legs and booty. You've got 4 supersets with a booty burner added in each one.

- 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 (8 each side)

- Hold dumbbell in goblet hold
- Take legs wide with feet turned out
- Tucked booty in and squat straight down taking knees out following your feet

Sumo Squat Calf Raise

- 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

Set #1

- Begin by placing a resistance band above the knees and place feet in narrow position. 
- Press hips back and lower down until knees are at 90 degrees
- Push through your heels to stand up
- Squeeze your glutes at the top of the move

Banded Narrow Squat ( Add DB for added resistance)

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- With resistance band above the knees, lean over either on bench, chair or wall
- Kick one leg back squeezing the glutes
- Do one side then the next

Leaning Kickbacks

Set #2

- Hold weight goblet style at chest
- Feet together
- Step one leg out wide and take booty back
- Keep knee behind the toes and knee over ankle
- Push off leg to come back to center and alternate sides

Alternating Side Lunge

- 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

- Come down on to all fours with band above the knees
- Keeping the knee in a 90deg position take one leg back to a donkey kick and back to center

Donkey Kicks

Set #3

- Start by placing dumbbells or weighted plate on the floor
- Stand on the elevated surface with heels up and toes to the ground
- Grab another weight and hold goblet style *option to hold 2 dumbbells at the shoulders here*
- Come down into a low squat position and back up squeezing the glutes

Elevated Narrow Squat

- load weights on shoulders
- step on leg onto the bench and pull with quad
- let other leg hang down
- alternate sides

DB Single Leg Step Up (8 each side)

- Lay on the floor with your legs bent
- Push through your heels to bring your hips up 
- Squeezing your glutes 
- Lower back to starting position for required reps or time
- For dancing bridges you are going to bridge up to the same position and hold your hips up
- Take your hips side to side squeezing your glutes each time you pulse up

Glute bridge to Dancing Bridge (10/10)

Set #4

Legs + Booty

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

Lower Body Circuit

Legs and Abs

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 + Booty

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