Name: Playbook - Ashley Palmer Fitness - Legs
Uploaded: 2024-01-05T21:11:45.162Z
Duration: 60 min
Description: Legs

We all love a good leg day! Let's go!
For today's workout you will need the following:
resistance band
dumbbells
bench or step
treadmill or other cardio machine

- Place resistance band right below your knees
- Start in narrow stance
- Step diagonal, together diagonal together, repeat
- Go forward then back

Ski Walk- forward and back

- extend arms above head
- band above knees
- pull one knee up to hip height and alternate
- keep core engaged as to help eliminate lifting with the low back

Standing Banded Quad Lift

- Place resistance band above the knees and stand in neutral position with feet hip width apart
- Come down in a slight squat position and step side to side staying in a squat the whole time

Lateral Walk (each step is 1)

Set 1 Activation

- 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

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf Raises

Set 2

- Load weights on shoulders
- With feet wide and turned out come down into a low sumo squat
- Step one foot back to a curtsy squat 
- Go back and forth for desired reps

Sumo to Curtsy Squat (count sumo squats)

- Lie face down on a bench and hug it
- Have hip flexors on the edge of the bench
- Form diamond with legs by bringing your feet together
- Push legs up squeezing the glutes

Prone Hip Extensions

- Place a resistance band above your knees on your lower quad
- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Set 3

- 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

- 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

Final Set

Jump on your treadmill, walker or other cardio equipment and walk it out for 10min. Add some resistance to keep that HR up.

10-min Treadmill Incline Walk

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 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

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