Name: Playbook - Ashley Palmer Fitness - Quads + Hamstrings and BOOTY BURN!
Uploaded: 2024-01-05T21:11:45.137Z
Duration: 60 min
Description: Quads + Hamstrings and BOOTY BURN!

Complete 4-5 rounds of today's lower body circuit
It focuses mainly on the quads and hamstrings with a little added booty cause why not right!?

Complete 4-5 rounds of the circuit. You can always decrease the amount of reps and/or time if needed for a shorter workout. 
Also make sure to rest for the full 60sec in between each round before going again

- Hold weight goblet style or to chest *option to hold 2 dumbbells at shoulders as well
- Stand 6-12inches away from bench or chair
- Step one leg out with heel on floor
- Keeping torso tall and core engaged, hinge at the hips and push booty back until you are sitting on the bench
- Use stabilizing quad to push yourself back up
*Work up to not tapping heel on the floor each time you come up and try balancing on the stabilizing leg. When you get good take the bench away and go as low as you can.

Assisted Pistol Squat

- grab and bench or chair and take one step out away from it
- place the top of one foot on the surface and step the opposing leg out ( should be about a foot distance apart)
- bring weights up to shoulders (don't rest on shoulders)
- as you squat down your back knee should go straight down to the ground
- the front knee should stay behind the foot
MODIFICATION: Do the exercise without any weight

DB Split Squat (10 each side)

- 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

- holding weights in front of the body, keep back flat and hinge hips slightly back bringing weights down to shin level or right above the feet
- come back to center and as you come back bring weights up to the shoulders then alternate doing a reverse lunge

Romanian Deadlift to Reverse Lunge

- Start by taking the feet in a sumo squat position
- Slightly bend down at the knees and take the KB or DB in between the legs
- Feed the weight in and around each leg making a figure 8 motion all while staying in a squat position

Figure 8

- 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 (10 each side)

LOWER BODY CIRCUIT

Quads + Hamstrings and 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 + Hamstrings and BOOTY BURN!

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