Name: Playbook - Ashley Palmer Fitness - Legs Legs Legs
Uploaded: 2024-01-08T17:45:45.882Z
Duration: 60 min
Description: Legs Legs Legs

Focusing on your quads and hamstrings in this lower body workout.

Increase your weight with each set, whether you are using a set of dumbbells or a barbell.

- hold weights in front of the shoulders ( you can use 2 dumbbells or barbell- if using barbell the bar will be in front0
- feet hip width apart, squat down low taking booty lower than hips and down to ankles and back up

Low Front Squat (increase weight each set)

Exercise 1

Okay you may just want to scream at me through your phone or computer during this one!! It's HARD! But worth it! You are doing one straight circuit and 4 rounds! Make sure to swipe up in each workout for any form tips, modifications or rep splits.
Have fun walking tomorrow!

FORM- Weight is on the stabilizing side. Keep shoulders back, chest out, core engaged and slowly take the opposing leg back while bringing the weight slowly down about shin level or right above the shoe laces then pop back up squeezing the glutes. Do 10 reps each side. 
*Modify by decreasing the weight

Single Leg RDL

FORM- Holding 1 heavy dumbbell level with chest and feet slightly wider than hips, push booty back coming lower than just a 90deg squat. Your booty should go below those knees! Remember to keep chest up and core engaged!
*Modify by dropping the weight

Low Squat

Set 1

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat to RDL (8 reps each side)

- 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 2

- With resistance bands around the knees and dumbbells in hands stand with feet hip width apart and shoulders back
- Step one foot behind the other in a curtsy squat keeping both toes pointing forward and come back to center
- Alternate sides

DB/Band Curtsy Squat (12 each side)

- 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

- Start by taking the feet in a sumo squat position
- Slightly bend down at the knees and take the KB or DB in between the legs
- Feed the weight in and around each leg making a figure 8 motion all while staying in a squat position

Figure 8

Circuit

Legs Legs Legs

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 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 Legs Legs

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