Name: Playbook - Ashley Palmer Fitness - Quads + Glutes
Uploaded: 2024-01-05T21:11:45.010Z
Duration: 60 min
Description: Quads + Glutes

Ashley

Oh baby this one is a burner! You don't want to skip out on this one! 
Grab a resistance band and weights and get it done!
Enjoy

Jump on a treadmill, elliptical or bike and get those legs nice and warm!

10-min WALKING WARM-UP

You've got 3 exercises in this circuit and you are going 3 rounds. Each move is 40sec so be sure to click on the little clock when you are ready to go! You got this!

- Grab a resistance band and place it just above those knees
- Load a set of dumbbells on your shoulders
- Stand with your feet hip width apart
- Engage your core
- Hinge at your hips pushing your booty back into a squat, pulse for 2 then come back up
- Squeeze glutes at the top of the move

Pulsing Squat

(20 sec each side)
- Place a resistance band just above the knees and hold a set of dumbbells down at your sides
- Make sure you are standing tall with your shoulders rolled back and core engaged
- Step one foot forward keeping feet hip width apart making sure to not cross one foot in front causing low stability
- Squat down bending both knees to a 90deg angle or square (back knee doesn't have to touch the floor) and come back up

Standing Split Squat

- Start by placing your band right above your knees
- Hinge at the hips pushing your booty back into a squat
- Keep knees behind toes, core engaged and chest upright
- Take 2 steps to the right, jump, land softly on your toes than heels, and step to the other side

Lateral Step to Jump

Circuit #1

Very same idea with this second circuit! Except you've now got 4 exercises and 40sec each for 4 rounds! Enjoy!

- Grab a bench or chair and a single weight (I'm using 15lb dumbbell)
- Load the weight up to your chest (goblet style) holding the heads of the dumbbell
- You can alternate stepping up with your right then left switching halfway or switch every other step for the full 40sec

DB Step Ups

(20 sec each side)
- Place band above your knees
- Stabilize on one leg- make sure to keep your knee slightly bent for stability- you can place your hand on the wall or hold onto something if needed
- Pull your leg up bringing your knee up to hip height (quad) and then bring your leg down extending it back and squeezing your glutes

High Knee to Extension

(20 sec each side)
- With band on your lower quads come to lie on your side
- Make sure everything is stacked (hips, knees and feet)
- Pull against the band, opening your legs and back down creating a clamshell type move

Banded Clamshells

- Come down into a high plank position with your hands below your shoulders for good stability and your feet out long
- Bring one foot up to the side
- Use your legs and core to push off the ground and jump switch your feet
MODIFICATION- You can walk this move if jumping is too hard (step forward leg back, walk other leg forward)

Grasshoppers

Circuit #2

Quads + Glutes

Lower Body + Booty

Lower Body

Lower Body Burner

Lower Body + HIIT

Lower Body + Core + LISS Cardio

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 + Glutes

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