Name: Playbook - Ashley Palmer Fitness - Lower Body
Uploaded: 2024-04-01T00:35:00.240Z
Duration: 70 min
Description: Lower Body

Hitting a little bit of everything in this lower body workout! 
This combination of strength and pilates is sure to leave you feeling AMAZING! 
Don't forget to leave a rating when you swipe to complete!

Treadmill Walk

10-min Warm Up Walk

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

DB Narrow Lunges

- Start with weights in your hands with palms facing your body
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat- each 90deg turn is 1 rep

Set #1

- Stand in a wide stance with toes pointed out
- Hold a heavy dumbbell up to your chest or down between your legs in front of you
- Lower into a squat, if holding weight down touch it to the floor; otherwise, come down low tucking your pelvis in
- Stand up to full extension

Dumbbell sumo squat

- Sit at the edge of a bench
- Grab a dumbbell with your feet
- Lean back gripping the edge of the bench
- Extend legs out straight and back

DB Leg Extension

- Hold weights to side of body and band above knees
- Step one foot behind other and curtsy squat- pulse for 3 then back to center

Banded Curtsy Pulses (3 pulses is 1 rep)

Set #2

- hold one dumbbell goblet style or up to chest level
- step one leg out keeping feet facing forward and hip width apart
- come down into squat position keeping both legs at a 90deg angle and drive back up

DB Standing Split Squat- 10 each side

- Stand with weights loaded on the shoulders in a wide position so the weights are turned out
- Feet should be a little wider than hip width apart
- Hinge at the hips slightly and keeping the back flat bring the torso down so the core is facing the floor
- Knees bend down each time

Goodmornings

- 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- 20 steps each side

Set #3

- Put resistance band on and come down to lie on your side
- Bend the knees up at a 45deg angle keeping hips, knees and ankles stacked
- Pull hips up to come off the floor and begin pulling the top leg up into a clamshell and back down

Elevated Clamshell -10 each side

- Come to lie on the floor in a supine position with knees up and band above the knees
- Feet are about 4-6inches out from the booty and knees point straight up
- Lift hips up high taking the booty up and squeeze the glutes then come back down

Banded Bridges

- With resistance band above the knees, lean over either on bench, chair or wall
- Kick one leg back squeezing the glutes
- Do one side then the next

Leaning Kickbacks- 15 each side

Set #4

Lower Body

Leeeeeggggsss!

Lower Body + Booty

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

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