Name: Playbook - Ashley Palmer Fitness - Quads + Booty Burn
Uploaded: 2024-01-05T21:11:44.985Z
Duration: 60 min
Description: Quads + Booty Burn

BABES!!! This lower body workout is seriously one of the best! I love exercises that are challenging, but also so fun! Not a lot of heavy lifting with these but I promise you, you are going to feeeel it for a few days afterward!

Feel free to take 15-20sec rest between exercises if needed. You got 4 rounds resting 60sec between each one.

- put band on right above the knees at the lowest part of the quad muscle
- stand with feet hip width apart or a little more narrow toward the midline of the body
- squat down to at least 90deg (hips to knees) and come back up squeezing glutes at the top of the movement

Banded Narrow Squat

- Hold weight goblet style
- Kneel down with knees directly under hips and legs behind you
- Keeping torso tall and core engaged, lean back until booty touches your heels then come back up

Kneeling Squat

(10 each side)
- 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

- grab a kettlebell (can use dumbbell)
- step feet out to wide squat position
- take weight in and around each leg in a figure 8 motion staying in squat the entire time

Figure 8 in Squat

(each step is 1 rep)
- Stay low in squat- move 2 steps right, 2 steps left.
- Push booty back and keep knees behind toes

Lateral Walk in Squat

Quad Circuit

4 exercises, 5 rounds. Only rest in between each round but power through the exercises

(over and back is 1 rep- 10 each side)
- Place band above knees and come down to knees and forearms
- Extend one leg out
- Take the leg up and over to one side then the other

A-frame Leg Kicks

- 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

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl

(10 reps each side)
- 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

Booty Burn

Quads + Booty Burn

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 + Booty Burn

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