Name: Playbook - Ashley Palmer Fitness - Lower Body Circuit + EMOM
Uploaded: 2024-04-28T22:52:06.113Z
Duration: 45 min
Description: Lower Body Circuit + EMOM

You've got 2 lower body circuits and ending it with a couple EMOM's (every minute on the minute) These are fun because you are racing against the clock! The faster you are the more time you get to rest at the end!

Enjoy it babes!

- 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

(10 kickbacks per side)
- Place resistance band directly above knees
- Take one leg out front and one back with feet staying hip width apart and back heel up with toe on the floor
- Come down into a lunge position and as you stand up kick the back leg back squeezing the glute

Standing Split Squat to Back Kick

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

DB Narrow Lunges

(20 reps each side)
- Come down on all fours in a quadruped position. Place the DB on the back of one knee.
- Make sure your opposing knee is lined up directly below your hip and hands are below shoulders
- Engage the core and keep back flat
- Bring leg with the weight up to square keeping it level with the hip and pulse for amount of reps.

DB Donkey Kicks

Lower Circuit #1

- Start by placing 2 places or 2 dumbbells on the floor in a wider position
- Step on the weights to the heels are elevated and toes are on the floor
- With either 1 weight held at the chest or 2 weights held above the shoulders come down into a sumo squat position
- Keep the pelvis tucked instead of hinging at the hips pushing the glutes out

Elevated Sumo Squat

(10 each side)
- 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

- 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

- 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 Circuit #2

Ok remember that it's ''EVERY MINUTE ON THE MINUTE'' so that timer is set for 60seconds and you do both exercises within that given time. However much time is left over once you have completed those you get to rest, BUT you start again once that minute starts over. You are doing 5 rounds so 5 minutes!

- Come down into a split position with one foot forward and one foot back with both toes facing forward
- Bend both legs down to a 90deg or square angle
- Use the momentum and strength in your quads and ankles to jump up. As you jump you will switch legs and land in a lunge. 
MODIFICATION- shown in video. option to do reverse lunges

Jumping Lunge- 20 reps (each jump is 1 rep)

- Start in a gorilla stance by squatting down low with feet wider than hip width apart, and fists on the mat
- Keeping feet and hands in place extend the legs making the booty go up to the sky and bring back down

Gorilla Squats- 10 reps

EMOM #1

Same ideas as before only this time you have 3 exercises!

- In this cardio exercise you will take the elbow to the opposite knee by crunching in. Start by doing a 2 step shuffle then raise the knee up and elbow down to meet

2-Step Heisman- 16 reps (knee to elbow is 1 rep)

- extend arms above head
- band above knees
- pull one knee up to hip height and alternate
- keep core engaged as to help eliminate lifting with the low back

Standing Banded Quad Lift- 10 reps

-Lie supine on the mat and bridge soles of feet together taking knees out wide in a butterfly position
- With arms down by your side bridge your booty up in the air squeezing the glutes for 2sec then bring back down

Butterfly Bridge- 20 reps

EMOM #2

Lower Body Circuit + EMOM

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 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 Circuit + EMOM

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