Name: Playbook - Ashley Palmer Fitness - Lower Body + HIIT
Uploaded: 2024-03-04T05:02:10.487Z
Duration: 60 min
Description: Lower Body + HIIT

Combining strength and HIIT exercises in today's workout. You will love it!

- Place right leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (left)

- Place right leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- left side)

- Place left leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (right)

- Place left leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- right leg)

Bulgarian Split Squat-weighted then body weight

- Place a weighted plate, dumbbells or small step on the floor to elevate your heels.
- Make sure feet are narrow and toes are touching the floor
- Hold a weight up to the chest
- Squat down hinging the hips back and bringing legs down to 90deg or lower
- Stand back up and squeeze the glutes at the top of the move

Elevated Narrow Squat

Elevated Goblet Squat

- Stand in a neutral position
- Place single or double dumbbell(s) behind head or on shoulders
- Hinge at the hips taking booty back and keeping knees bent
- Keep back flat, core engaged and lean forward coming almost parallel to the ground

Weighted Good Morning

- 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

- Place resistance band on shins
- With toes pointed forward step side to side

Lateral Step

- Hold weights down by your sides and place one foot on a bench or chair. Make sure the entire foot is on the surface to help engage the leg muscles fully
- Press foot into the bench/chair and using your quad muscle pull your body up.
- Let the opposing leg hang down
- This is a quicker movement, as soon as your opposing foot hits the floor you are pulling back up to a step up
- Alternate sides

DB Single Leg Step Up- 10x each

- 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

Set #2

- Hold weights on either side of body
- Standing in neutral position, bend knees squatting down and bring weights to back
- As you stand, swing the weights up over head

DB Skiers

- Come down on your mat in a quadruped position with joints aligned (knees below hips, hands below shoulders)
- Place the toes on the ground and with an engaged core and flat back bring the knees up off the ground and tap back down
- The challenge is to keep your core engaged the whole time with the only movement being your knees coming off the ground and tap back down. You will have little movement in your back but try to remain as flat as possible

Bear Crawl Taps

- Jump to the right taking your left leg back 
- Keep the back leg off the ground
- The jump to the other side alternating legs
- Use your arms as momentum and to help with balance
MODIFICATION: Eliminate the jump by stepping the back toe to the ground and walk it out

Ice-Skaters

Burn Out

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Lower Body + Booty

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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 + HIIT

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