Name: Playbook - Ashley Palmer Fitness - Lower Body (Quads, Hamstrings, Booty)
Uploaded: 2024-01-05T21:11:45.014Z
Duration: 45 min
Description: Lower Body (Quads, Hamstrings, Booty)

This lower body is a burner! I love a good leg day that just makes my legs feel it and I mean really feel it! This one is just that. I'm smacking my legs and shaking them out throughout

Start with 2 exercises, You'll go 4 rounds of each individual exercise before moving on. Then you will do a lower body circuit and finish the workout off with a booty burnout

You got this!

FORM- shoulders back, chest out, belly button pulled in contracting core, hinge at hips and keep a slight bend in your knees. As you come back up squeeze the glutes.
*modify by decreasing DB weight or taking the band away

DB/Band RDL

8 reps on each leg!
FORM- back leg on steady surface, knee should go straight down. Front leg out in front of hip with knee going level with or slightly behind toe. 
*Modify by eliminating the bench/chair and having both feet on the ground or take away the weight

Split Squats

(10 reps each side)
FORM- holding 1 DB start with feet close together and weight held down. Step out wide having the weight be on the inside of the moving leg. Push booty back then push off floor driving back to center. 
*Modify by eliminating weight

DB Side Lunges

FORM- Shoulder blades should be at the edge of the bench, weight on hip flexors and band right above the knees. Keep feet hip width apart with knees lined directed on top of ankles. Dip hips down and drive them up squeezing the glutes. 
*Modify by decreasing the weight by eliminating one of the two resistances.

Hip Thrusters

FORM- Start with DB's in hands standing with feet hip width apart (or slightly wider) Let the DB glide down the side of the legs going straight down with the hips and booty and drive back to standing. 
*modify by using band instead of DB

DB Suitcase Squats

Lower Circuit

(30 sec each way- both sides)
- Lie down on side with hips, knees and feet stacked
- Take top knee up towards chest and pedal around just like you are pedaling a bicycle
- Reverse the motion and pedal backwards
- Do each leg

Forward + Reverse Bicycles

- Come down on the floor holding one dumbbell extended out from your chest
- Place your feet directly below your knees and squeezing your glutes, raise your hips up off the floor
- Hold the bridge and weight extended for duration of exercise
- Alternate bringing knees up towards the weight in a marching like motion tapping your toes back down each time

Marching Bridge

(30 sec each way- 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 resistance band right above the knees and come into a bridge position by squeezing the glutes up
- Feet should be directly under the knees
- Take one foot out then the other and walk them back in, doing a continue "out out in in" movement

Walk Out Bridge

Booty Burnout

Lower Body (Quads, Hamstrings, Booty)

Leeeeeggggsss!

Lower Body + Booty

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 (Quads, Hamstrings, Booty)

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