Name: Playbook - Ashley Palmer Fitness - Quad/Hamstring + 20min AMRAP
Uploaded: 2024-01-05T21:11:45.037Z
Duration: 60 min
Description: Quad/Hamstring + 20min AMRAP

Ohhhh my goodness!! Your legs are going to looove you when you are finished with this workout (love means hate)
Doing a combo of quad and hamstring sets and finishing it out with a 20min AMRAP. 
It's a tough-y but feels so good and you will leave this workout feeling so strong! 
You got this!

(10 each side)
- Start by standing with feet together then step one foot out so that the heel lines up with the opposing foot's toes or just above
- As you descend the back heel should be off the floor slightly and front foot completely pressed into the floor
- With core engaged, shoulders back and a flat back slowly bring weights down to frame the front foot or go to shin level

Split RDL

- 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

Hamstring Set #1

- hold weights up on shoulders
- lunge one leg forward about 1 foot length then back to center
- alternate sides

DB Narrow Lunges

- put band on right above the knees at the lowest part of the quad muscle
- stand with feet hip width apart or a little more narrow toward the midline of the body
- squat down to at least 90deg (hips to knees) and come back up squeezing glutes at the top of the movement

Banded Narrow Squat

Quad Set #1

- 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

(10 each side)
- 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

Hamstring Set #2

(10 each side)
- load weights on shoulders
- step on leg onto the bench and pull with quad
- let other leg hang down
- alternate sides

DB Single Leg Step Up

(20 each side)
- with one dumbbell overhead, turn body slightly to one side and step one foot back
- drive the back leg forward bringing the weight down to the knee then back
- do one side then the other

DB Knee Drive

Quad Set #2

This AMRAP is so so good but oh so hard! The nice thing with AMRAPs is you can ALWAYS adjust the time. If you don't have 20min in ya, go for 15 or 10! If this is your first time doing an AMRAP. It stands for "as many rounds as possible" The timer starts and you go through as many rounds of the exercises as you can. You can take breaks when needed, but the clock doesn't stop! So get right back in it and race against yourself to see what you can do!
It's 20min with 20 reps for each move

- Start by standing in a neutral position with your feet hip width apart
- Hinge hips back and squat down keeping knees behind toes.
- Squat down then burst up to a jump and land softly on your toes then heels as you come back down
MODIFICATION: modify by eliminating the jump and go to calf raises instead

Narrow Jump Squats

- 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

- start in high plank position and take one foot up just under the hand
- push off front leg and jump switch the legs so the opposing leg is now in front
- all power is in the front leg

Grasshoppers

- place one foot at the end of a bench or chair
- press into that foot and using quad quickly switch feet by jumping to the side
MODIFICATION: walk instead of jump

Quad/Hamstring + 20min AMRAP

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