Name: Playbook - Ashley Palmer Fitness - Lower Body and Booty
Uploaded: 2024-01-05T21:11:45.073Z
Duration: 60 min
Description: Lower Body and Booty

Working that lower body and booty today. It's a fun combination!

Set your incline to at least 5.0 and speed around 3.0 and get those legs warmed up. Don't have a treadmill? No problem, walk outside or use another machine

treadmill walk

TREADMILL INCLINE WALK

(20 total curtsy squats)
- 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

(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

- Place band above the knees and sit on the bench
- Walk out until the top of the shoulder blades are at the edge of the bench
- Keep feet directly below the knees and torso in a straight line
- Dip the hips down and as you return squeeze the glutes up

Banded Hip Thruster

Lower Body Set

- Stand with feet hip width apart and band placed above knees
- Take one foot back behind body and do a curtsy squat
- Come back to center and alternate

Banded Curtsy Squat

- Come to lie in a supine position with knees propped up and feet directly below the knees
- Push booty up off the floor and once at the top of the bridge take the legs out into abduction and back in then come back down to the mat

Abduction Bridge

- 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

Booty Blast

- Start by standing in a neutral position and step feet wider than hip width
- With weights hanging straight down and shoulders back slowly bring the weights down to shin level
- Keep back flat and core engaged the entire time
- Squeeze glutes at the top of the movement

Wide Romanian Deadlift

- Place the resistance band around your lower quad, above your knee
- Come down on your back in a supine position with your knees up
- Raise one leg off the ground
- Push through your heel and raise your hips up squeezing your glutes
- Do desired reps and repeat on the other side

Banded Single Leg Bridge

- Begin by placing a resistance band above the knees and place feet in narrow position. 
- Press hips back and lower down until knees are at 90 degrees
- Push through your heels to stand up
- Squeeze your glutes at the top of the move

Banded Narrow Squat

- Stand with feet out wide and grip the handle of the kettlebell  *if using a dumbbell hold one head of the weight*
- Squat down bringing the KB through the legs. The back should be flat and you should be leaning forward slightly with knees bent
- Swing the weight through the legs and up to about chest height

KB Swing

- 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

- Lay on the floor with your legs bent
- Push through your heels to bring your hips up 
- Squeezing your glutes 
- Lower back to starting position for required reps or time
- For dancing bridges you are going to bridge up to the same position and hold your hips up
- Take your hips side to side squeezing your glutes each time you pulse up

Glute bridge to Dancing Bridge

- 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

Lower Body and 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 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 and Booty

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