Name: Playbook - Ashley Palmer Fitness - Lower + Abs
Uploaded: 2024-01-05T21:11:46.316Z
Duration: 60 min
Description: Lower + Abs

Working that lower body and abs today. It's a fun combination!

Set your incline to at least 5.0 and speed around 3.0 and get those legs warmed up. Don't have a treadmill? No problem, walk outside or use another machine

treadmill walk

TREADMILL INCLINE WALK

(20 total curtsy squats)
- 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

(10 each side)
- 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

- 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

Lower Body Set

- 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

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Cross Toe taps

- Lie down supine on the floor with legs propped
- Hold a single dumbbell straight out from the chest
- Using the core muscles, engage your core to pull up to a sit up position keeping the weight extended above your head the entire time
MODIFICATION- Eliminate the dumbbell

DB Extended Sit Up

Ab Blast

- Start by standing in a neutral position and step feet wider than hip width
- With weights hanging straight down and shoulders back slowly bring the weights down to shin level
- Keep back flat and core engaged the entire time
- Squeeze glutes at the top of the movement

Wide Romanian Deadlift

- 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

- 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

- Place resistance band around your legs
- Lie down supine with low back pressed into the mat and arms by your side
- Bring legs up to 90deg keeping knees bent
- Alternate tapping heels down on the floor

Heel Taps

-Sit down in a boat pose position leaning back until core is engaged
-Lean back taking your legs straight
-Crunch in pulling your body back to center

Hollow Body V-Ups

(30s each side)
- Come down into a low plank position keeping one leg on the ground and one leg extended out
- Make sure your forearms are planted keeping your elbows directly below your shoulders
- Your back should be flat and core engaged by pulling the belly button in towards the spine
- Sweep the extended leg out to the side creating a little oblique crunch on that same side
- Do one side then the next

Lower + Abs

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