Name: Playbook - Ashley Palmer Fitness - Lower Body + Booty
Uploaded: 2024-01-05T21:11:45.080Z
Duration: 45 min
Description: Lower Body + Booty

Today's workout contains 3 sets of 2 exercises in each and working the legs and booty in each (my personal fav)
It's a quicker one today so you can finish it fast to go out and do whatever fun things you have planned for the holiday! 
Enjoy it babes!

Make sure to warm up that lower body. Do these exercises or jump on a cardio machine for 5-10min and get loose.

- 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

- start by standing with feet in the center- touching each other
- take one leg out wide and as you step lean your body to that side you are stepping to
- keep your booty back and knee over ankle or behind toe
- alternate sides

Side to Side Lunge (10 reps each side)

- 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

- 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 (NO BAND- 20 steps)

LOWER BODY 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

- Grab one dumbbell and hold one head or end of the weight
- Stand in a widened stance with feet slightly pointed out (plie)
- Keeping torso tall and shoulders back let your arms fall down straight as you hold the weight down in between your legs
- Squat down into a sumo squat making sure to go straight down tucking the pelvis under (unlike a normal squat where you hinge your hips and glutes back) and jump back up
- Land softly on your toes after each jump

Sumo Pop Squat

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

- Begin standing 1-2ft away from the bench, box or chair
- Bring one foot onto the edge of the bench
- Start in a jogging like motion and switch your feet tapping your toes in a quick motion

Toe taps

Set #2

- Hold weight at chest or 2 above shoulders
- Start by standing with feet hip width or a little more narrow than hip width apart
- Step one foot back and take both legs down to a 90deg angle or split squat position and bring the back leg back to center position
- Alternate sides or do one side then the other

Reverse Lunge

- Hold weight goblet style
- Kneel down with knees directly under hips and legs behind you
- Keeping torso tall and core engaged, lean back until booty touches your heels then come back up

Kneeling Squat

Set #3

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 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.

Lower Body + Booty

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