Name: Playbook - Ashley Palmer Fitness - Lower Body Circuit
Uploaded: 2024-04-22T01:45:22.793Z
Duration: 60 min
Description: Lower Body Circuit

Today's lower body workout is soooo fun and challenging. I did this one last week and my legs were feeling it for a few days after! 
We are doing a pyramid with your sets. 
Set 1- 5 rounds
Set 2- 4
Set 3- 3
etc...

Have fun!

You can use body weight, band, dumbbells, or barbell here. Try increasing the weight with each set.

- 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

Hip Thruster

- Elevate your toes on a plate, small step or set of dumbbells
- Hold weights in front of you
- Hinge back at hips to engage your hamstrings
- Come down and pop back up squeezing the glute

Toe Elevated RDL

- Holding a weight extended overhead, alternate lunging forward
- Make sure to not cross the feet in front of the body keeping the feet hip width apart as you lunge
- Engage the core by bringing the belly button in towards your spine helping with stability
* If you have room to do a walking lunge you may do that instead of coming back to center each time

DB Overhead Lunges

Set 1

- Begin standing a foot or two out from the bench or box
- Bring the back leg up onto the box and push through your heel and quad to pull yourself up
- Bring the other leg up bringing your knee level to your hip
- Lower the high knee leg back down to the floor and tap the other foot down
- Repeat same leg until desired reps than switch legs

Step Up + Knee Drive

- similar to a deadlight only not lifting weights from the ground
- start with dumbbells in hand and as you squat low let the weights slide straight down your sides
- keep chest upright, shoulders back and core engaged

Suitcase Squats

- this is the modified version of the get up jump exercise
- start with feet hip width apart and squat down slightly
- take one knee to the ground, then the other
- step one foot back up then the other, repeat
- try to keep back flat and core engaged the whole time

Walking Get Up

Set 2

- Hold weight goblet style at chest
- Feet together
- Step one leg out wide and take booty back
- Keep knee behind the toes and knee over ankle
- Push off leg to come back to center and alternate sides

Alternating Side Lunge

- 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

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- 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 (each side)

Set 3

Yep, you saw that right! You are finishing the workout with 100 V-ups! Don't be overwhelmed by that number. You can break it up however you want...5x20, 4x25, 10x10....YOU GOT THIS!

- Sit down on the floor with your heels down and toes up and hands placed by your sides
- Lean your torso/upper body back and as you lean back extend the legs out straight
- Pull the legs/knees in toward the chest bringing the upper body back in to meet them
- Repeat for duration of time

V-Ups

Lower Body Circuit

Leeeeeggggsss!

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

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 Circuit

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