Name: Playbook - Ashley Palmer Fitness - Quads, Hips + Booty
Uploaded: 2024-01-05T21:11:45.116Z
Duration: 60 min
Description: Quads, Hips + Booty

This workout focuses more on the quads and hips, activating the glutes! The combination of dumbbells and bands really make you feel the burn.

- with feet hip width apart take the booty back by hinging at the hips
- come down to knee level or about a 90deg squat position and back up
- keep core engaged by bringing the belly button towards the spine
- shoulders should not round forward so bring them back and push your chest out slightly

Narrow Squat (Add DB's- loaded on shoulders)

- Hold dumbbell at chest level or goblet style
- Step one leg up on bench making sure the entire foot is on the bench
- Bring opposite knee up to a marching position then take that same foot back down to the floor
- Then bring the foot that was on the bench back to a reverse lunge

Step Up to Reverse Lunge (8 each side)

- extend arms above head
- band above knees
- pull one knee up to hip height and alternate
- keep core engaged as to help eliminate lifting with the low back

Standing Banded Quad Lift

Circuit #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

- load weights on shoulders
- step on leg onto the bench and pull with quad
- let other leg hang down
- alternate sides

DB Single Leg Step Up (10 each side)

- 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

Circuit #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)

- You are combining two exercises in this movement. The Get Up and the Wide/Narrow Jump Squat
- Start by bringing your feet narrow or level to your hips and squat down slightly. Take one knee down then the next and get back up (get up)
- Once you are up you are still in a slight squat, jump out wide then jump narrow and repeat

Get Up with Wide to Narrow Jump Squat

- 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 (30s/30s)

Circuit #3

Quads, Hips + 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.

Quads, Hips + Booty

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