Name: Playbook - Ashley Palmer Fitness - Lower Body + Booty
Uploaded: 2024-01-05T21:11:45.059Z
Duration: 60 min
Description: Lower Body + Booty

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Forward Lunge- NO WEIGHT

- Lie supine on the mat with knees up and feet below the knee joint
- Press low back into the mat engaging the core
- Lift hips off the floor and press up squeezing the glutes and come back down

Body Bridges

WARM-UP

- Start by placing dumbbells or weighted plate on the floor
- Stand on the elevated surface with heels up and toes to the ground
- Grab another weight and hold goblet style *option to hold 2 dumbbells at the shoulders here*
- Come down into a low squat position and back up squeezing the glutes

Elevated Narrow Squat

(8 each side)
- Hold one dumbbell in hand
- Take the opposing leg back
- Stabilizing leg should be bent
- Bring weight down to shin level
- Back should be flat with core engaged and shoulders back

Single Leg RDL

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up towards your chest
- Alternate legs

Glute Bridge Marches

Set 1

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

(8 each side)
- Hold dumbbell at chest level or goblet style
- Step one leg up on bench making sure the entire foot is on the bench
- Bring opposite knee up to a marching position then take that same foot back down to the floor
- Then bring the foot that was on the bench back to a reverse lunge

Step Up to Reverse Lunge

- 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

Set 2

- Stand with weight at chest or 2 weights above shoulders
- Starting with feet together take one leg out to the side keeping knee in line with ankle and pushing the booty back
- Come back to center then alternate sides

Side Lunge

- With band above knees come down into a quadruped position with knees directly below hips and hands below shoulders
- Keeping back flat and core engaged pull one leg straight out to the side keeping knee bent and back in

Fire Hydrant

- 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

Set 3

- Start by kneeling down with feet extended back
- Take hands back behind neck for support with elbows extending out to the side
- Hinge at hips and push the booty back and lean forward keeping the back flat and head in neutral

Kneeling Good Morning

- Start by standing with feet wide apart and hold the handle of the KB or head of the DB
- Swing the weight down between the legs, as you do keep your back flat leaning down more than a regular kb swing
- As you bring the weight forward squat down instead of standing back up bending the knees further
- You should not feel this in the low back, if you are you need to engage your core and check to make sure your back is flat

KB Squat Swing

- 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

Set 4

Lower Body + Booty

Leeeeeggggsss!

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.

Lower Body + Booty

More workouts from Ashley Palmer Fitness