Name: Playbook - Ashley Palmer Fitness - Quads!!!
Uploaded: 2024-01-05T21:11:45.006Z
Duration: 60 min
Description: Quads!!!

Holy quads!!! 
My legs were sore for days after this quad focused workout. I think this will definitely be a favorite of yours.

Incline Walk

Warm Up

- Grab a single dumbbell and hold extended above your head
- Alternate lunging forward making sure to keep your feet hip width apart when you step out.
*If you have the walking space you can do walking lunges while holding weight overhead instead of alternating back to center

DB Overhead Lunges

- Start with feet narrow or almost touching, come down in squat and as you drive up jump the legs out to a wide squat position
- repeat

Narrow to Wide Squat Jumps

Set #1

- 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

Get Ups

(20 reps each side)
- Sit on the mat with your feet out straight sitting up tall
- Place a resistance band above your knees and hands by your sides on the ground for stability
- Keeping your feet flexed, pull in an upward motion flexing your quad

Seated Quad Pulls

- hold weights in front of the shoulders ( you can use 2 dumbbells or barbell- if using barbell the bar will be in front0
- feet hip width apart, squat down low taking booty lower than hips and down to ankles and back up

Low Front Squat

Set #2

(30 sec each leg)
- Hold weights down by your sides and place one foot on a bench or chair. Make sure the entire foot is on the surface to help engage the leg muscles fully
- Press foot into the bench/chair and using your quad muscle pull your body up.
- Let the opposing leg hang down
- This is a quicker movement, as soon as your opposing foot hits the floor you are pulling back up to a step up
- Alternate sides

DB Single Leg Step Up

Single Leg Step Up

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

DB Narrow Lunges

- 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

Set #3

- begin by bringing one knee up to hip height and alternate sides by running
MODIFICATION: March it out instead of running

High Knees

Quads!!!

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 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.

Quads!!!

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