Name: Playbook - Ashley Palmer Fitness - Quads & Hamstrings
Uploaded: 2024-01-05T21:11:44.956Z
Duration: 60 min
Description: Quads & Hamstrings

Before you start your workout, make sure to warm up! Do an incline walk, walk outside, jump on another cardio equipment. 5-10min is a good amount of time to get that heart rate up a little and your muscles warm before exercise. 

Today's workout is all about those quads and hamstrings. Lift heavier if you've been using the same weight for a while. You can also increase the resistance on your booty band.

- Place band above the knees and weights in hands
- Stand feet hip width apart 
- Slightly hinge at hips and bend the knees
- Bring weights down to just below the knees or shin level keeping the back flat and core engaged then come back up squeezing the glutes at the top of the move.

Banded and Weighted RDL

10 each side
- With band above knees and weights in hands stand in a split squat stance with one foot in front and one foot behind the midline of the body keeping the feet hip width apart
- Come down in a squat taking legs down to a 90deg or square angle
- Keep torso tall and chest out helping with stability

Banded and Weighted Static Lunge

- Start with feet together
- Jump legs out and tap the floor as you come down in a wide squat then jump back to start position

Tap the Floor

Circuit #1

RIGHT SIDE
- Place band above knees and hold one dumbbell chest level
- Step one leg straight back into reverse lunge then take the same leg over to the side to a curtsy squat then come back to center

Lunge to Curtsy Squat with Band

RIGHT SIDE
- Come down on the bench with your upper back on the edge of the bench, just below the base of the neck and above your shoulder blades
- Place one dumbbell on the hip flexors and hold the heads of the weight
- Keep one foot down to help stabilize and the other foot off the mat
- Dip the booty down and push hips up squeezing the booty at the top

Single Leg Hip Thrusters

LEFT SIDE
- Place band above knees and hold one dumbbell chest level
- Step one leg straight back into reverse lunge then take the same leg over to the side to a curtsy squat then come back to center

LEFT SIDE
- Come down on the bench with your upper back on the edge of the bench, just below the base of the neck and above your shoulder blades
- Place one dumbbell on the hip flexors and hold the heads of the weight
- Keep one foot down to help stabilize and the other foot off the mat
- Dip the booty down and push hips up squeezing the booty at the top

Circuit #2

BURN OUT! Exactly how this sounds, your legs will be burning! You've got 5 rounds but there are only TWO exercises. Each are 40seconds with a 20sec break after each round. Turn on some music to get you through it and have fun!

- Place resistance band above the knees
- Sit at the edge of a bench or chair
- Take legs out and in

Seated Abduction with Band

- Place band above the knees and come down into a slight squat position
- Walk 2 steps to one side, jump, then 2 steps the other direction

Quads & Hamstrings

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