Name: Playbook - Ashley Palmer Fitness - Lower Body + Booty
Uploaded: 2024-04-01T01:32:14.746Z
Duration: 60 min
Description: Lower Body + Booty

Another great day working those beautiful legs and booty of yours!

Set #1
elevated narrow squat
split squat

Set #2
diagonal squats
reverse lunge

Booty
fire hydrant
boxes
donkey pulses

Set #3
step up reverse lunge
hamstring curls

Set #4
curtsy squat
bear crawl shoulder taps

Booty
single leg bridge
leg circles
forearm kickbacks

Move those legs and get that body warmed up. Jump on your treadmill or do some squats and jumping jacks to get that heart rate up and muscles moving.

10-minute WARM UP WALK

- 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)
- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

RFE Split Squat

Lower #1

(10 each side)
- 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

- 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

Lower #2

- 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

( 6 each side)
- Place band on your legs right above your knees
- Come down into a quadruped position with knees below hips and hands below shoulders
- Take one leg up keeping knee bent at 90deg
- Create a square or "box" shape with your knee
( up, out, down, in)
- Repeat for number of reps/time then switch sides

Kneeling Boxes

- Come down on to all fours with band above the knees
- Keeping the knee in a 90deg position take one leg back to a donkey kick and back to center

Donkey Kicks

BOOTY BURNOUT

( 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

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl

Lower #3

- 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

- Come into a quadruped position and pull the core and pelvis in to engage the core and flatten the back
- Bring your toes on the floor and hands below shoulders
- Lift your knees off the floor to a bear crawl hold and hold for the duration of the exercise
- As you are in bear crawl alternate tapping your shoulders
MODIFICATION- Eliminate the shoulder tap and just hold the bear crawl position

Bear Hold Shoulder Taps

Lower #4

- 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

( 20 f/b both sides)
- Lie down in a side lying position with joints stacked
- Take the top leg up slightly and do forward motion circles then backward circles

Forward/Backward Leg Circles

- 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

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

More workouts from Ashley Palmer Fitness