Name: Playbook - Ashley Palmer Fitness - Quads + Glutes
Uploaded: 2024-01-05T21:11:45.041Z
Duration: 60 min
Description: Quads + Glutes

Today we are hitting those quads a little more with a booty burnout as your finisher. It's got a good combo of strength, stability and cardio mixed in making for a great workout!
Enjoy it!

- hold weight to chest height. If using 2 dumbbells bring them to shoulders
- feet slightly wider than hip width or exactly hip width for more narrow squat
- squat low bringing booty below the knees and back up squeezing the glutes.

Low Squat

(10 reps EACH SIDE)
- band above knees
- step one leg forward keeping feet hip width apart and toes pointing forward
- make sure your stride isn't super wide. You want it more narrow to activate the quads more
- squat down to about a 90deg squat and back up

Narrow Lunges

- band right above the knees
- feet hip width apart
- squat to about 90deg or lower and jump up
MODIFICATION: eliminate the jump and go to calf raise

Banded Jumping Squats

Quad Set #1

(10 reps EACH SIDE)
- step one foot into the handle of the kettlebell
- keeping the foot flexed to hold the weight pull upward until your knee is level with your hips
MODIFICATION: if you don't have a kettlebell, put your resistance band on just above the knees and do a regular quad pull

KB Quad Pull

- start in a quadruped position
- make sure all joints are stacked ( hands under shoulders, knees under hips, etc)
- take a deep belly breath in and as you exhale engage the core then lift your knees off the ground and tap back down. repeat movement

Bear Crawl Taps

Quad Set #2

(20 reps TOTAL)
-band above knees and holding 1-2 dumbbells for added resistance
- start with feet hip width apart and step one foot back
- keep toes pointing forward and squat down
- alternate sides
MODIFICATION: Decrease resistance by taking away either band or dumbbells

Alternating Curtsy Squat

- lie supine with band above knees
- push hips up to bridge then pull against the bands resistance and come back down
- remember to engage your core before bridging up

Abduction Bridge

(10 reps EACH SIDE)
- put band above your knees
- lean over against bench, wall or chair
- kick leg back and straighten at the end squeezing the glutes

Standing Hip Extension

(10 reps EACH SIDE)
- start in a quadruped position
- with band above your knees and all joints aligned pull leg back keeping a square or 90deg position in the leg
- keeping foot flexed will help engage the calf and hamstring more

Banded Donkey Kicks

Booty Burner Circuit

Quads + Glutes

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 + Glutes

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