Name: Playbook - Ashley Palmer Fitness - Lower Body
Uploaded: 2024-04-08T03:51:56.389Z
Duration: 60 min
Description: Lower Body

"Don't wait until you've reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal"

FORM: Stand with weights by your sides and squat straight down. Feet should be hip width or slightly wider.

DB Suitcase Squats

FORM: Resistance band right above knees. Put shoulder blades on edge of bench and have knees should be directly lined up with ankles. Place weight on hip flexors and dip the hips down, squeezing the glutes when you bring it back up.
MODIFICATION: Drop either the band or weight but not both. You can also drop the bench and go to the floor

Hip Thrusters

Superset #1

Jump Rope

FORM: DB's loaded on shoulders. Feet wider than hips with toes pointed out. Come down in squat and as you come back to center go straight to calf raise. 
MODIFICATION: Drop weight

Sumo Squat Calf Raise

(12 reps EACH SIDE) 
FORM: Put weight on one leg and kickback the opposing leg straight back squeezing the glute. 
MODIFICATION: drop band.

Standing Hip Extension

Superset #2

FORM: Band above the knees, feet hip width apart. Squat down to low squat and alternate kicking legs back squeezing the glutes.
MODIFICATION: eliminate the band

Banded Squat to Kickback

FORM: Sit at the front of a bench or chair with the band above your knees. Pulse outward pulling against the bands resistance.

Seated Abduction

(30s EACH SIDE)
FORM: Lie on your side with all joints stacked (hips, knees and ankles) with band around the knees pull the knee upward and bring back down.
Go at a slower tempo 2-1-2 (pull 2 sec, hold 1, release 2)

Slow Clamshells

(30s EACH SIDE)
FORM: In a quadruped position make sure hands are lined with shoulders and knees lined with hips. Pull core inward keeping it engaged. Pull one leg out away from the midline of the body and back down.

Fire Hydrant

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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.

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