Name: Playbook - Ashley Palmer Fitness - Quads + Booty
Uploaded: 2024-03-18T04:37:47.433Z
Duration: 60 min
Description: Quads + Booty

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.

Melanie

Hey Hey!!! Today's workout is so fun! You know I love leg day but I especially love leg day with a little booty burner in there somewhere

You've got 2 circuits of quad work with some HIIT in there followed by a booty circuit. 

I hope you love it!

And if you do would you mind leaving me a review and comment at the end of your workout? Thanks lovelies!

- 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

(10 reps each side)
- Hold weights up on shoulders making sure not to rest the weights on them
- Lunge one leg forward keeping feet hip width apart when you step out and step out about 1 foot length then back to center
- alternate sides
- Narrowing your stance in a lunge will put more emphasis on your quadricep muscle

DB Narrow Lunges

(20 steps)
- 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

Lower Body Circuit #1

- place resistance band above the knees and hold dumbbells up to shoulders with dumbbells turned outward so palms are facing out ( this helps the weight distribute to the back)
- squat down to a 90deg squat and back up squeezing the glutes

DB/Band Back Squat

(10 reps each side)
- think reverse lunge to high knee only add a hop
MODIFICATION: eliminate the hop and just go to a high knee

Mario Hops

- Start by standing in neutral position
- Take the hands down to the mat and jump legs back into a high plank position
- Press hands into mat and jump feet up to just outside the hands
- Stay in a froggy squat position and take hands off the mat then back down jumping legs back again into a high plank position
- Repeat movement

Frog Burpee

Lower Body Circuit #2

This booty workout is so fun and I promise you will love it! Grab a resistance band, place it just above your knees and get it done!
You've got 4 exercises 40 sec each and 5 rounds

- Bring your upper back or right above your shoulder blades down onto the edge of the bench. 
- Walk your legs out so you can lift your glutes up and have a straight line with core engaged.
- Your feet should be directly below your knees
- Dip your booty down then push your hips up squeezing the glutes
- You should have little movement in your upper extremities and more within the core and hips

Banded Hip Thrusters

- Place hands on bench or chair for stabilization. 
- Stand with feet together and bent over slightly and kick one leg straight back
- Make sure to keep your core engaged by bringing the belly button in towards the spine and keeping the back flat

Leaning Hip Extension

- Lie down on the floor in a supine position with knees up
- Your feet should be directly below your knees and hands by your sides
- Lift your hips to bring your booty off the floor and squeeze the glutes lifting your hips high
- At the top of the bridge pull your legs out against the resistance band and back in, then bring booty back down to the floor

Abduction Bridge

(20 sec each side)
- Come onto floor in a quadruped position with hands below shoulders and knees below hips
- Keep the back flat and core engaged
- Start with one leg and kick it up to almost 90deg or as high as you can pull against the resistance then kick your leg out straight and bring back down

Quads + Booty

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