Name: Playbook - Ashley Palmer Fitness - Legs + Glutes
Uploaded: 2024-01-05T21:11:45.092Z
Duration: 45 min
Description: Legs + Glutes

woooowie!!! Legs are jello!!! You will love this lower body and glute focused workout! 
Grab your dumbbells, band and get to work

Jump on your treadmill or other cardio machine and get that body moving. 
OR pick a few lower body focused exercises and warm up doing those!

TREADMILL INCLINE WARM UP

- 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

- 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

- 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 (each curtsy is 1 rep)

- hold weights up on shoulders
- lunge one leg forward about 1 foot length then back to center
- alternate sides

DB Narrow Lunges

- Stand tall with shoulders back, chest out
- dumbbells held straight in front
- slowly bring weight down to shin level or right above the top of feet
- keep back flat and core engaged
- squeeze glutes at the top of movement

DB Romanian Deadlift

- 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

- Place resistance band above your knees
- Push your hips back and down as you lower to 90deg squat
- Explode/jump up from the bottom of the squat
- Land softly

Banded Squat Jumps

- Put resistance band on and come down to lie on your side
- Bend the knees up at a 45deg angle keeping hips, knees and ankles stacked
- Pull hips up to come off the floor and begin pulling the top leg up into a clamshell and back down

Elevated Clamshell (10 each side)

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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.

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