Name: Playbook - Ashley Palmer Fitness - Legs and Abs
Uploaded: 2024-01-05T21:11:45.120Z
Duration: 60 min
Description: Legs and Abs

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- 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 (10 each side)

Set #1

- 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

- 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

- Start on all fours with knees below hips and a light dumbbell in hand
- Extend opposite arm and leg out and crunch back in

Bird Dog

Set #2

- Stand in a neutral position while holding a dumbbell in goblet hold
- Keep one foot pointing forward and step the other foot back at a diagonal
- Plant foot and squat down by hinging at the hips
- Push back to center
- Do one side then the other

Diagonal Squat (10 each side)

- Come down to lie supine on the mat, take your hands behind head cradling the neck for support and bringing the legs up to a 90deg or square position
- Lift upper back and head off the floor creating an engaged upper abdominal wall
- Alternate cycling legs out and in

Forward Bicycle (add band for more resistance)

- 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

Set #3

Legs and Abs

Leeeeeggggsss!

Lower Body + Booty

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Lower Body + HIIT

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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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