Name: Playbook - Ashley Palmer Fitness - Quads + Hamstrings
Uploaded: 2024-01-05T21:11:44.982Z
Duration: 60 min
Description: Quads + Hamstrings

It's leg day my friends!!! My absolute favorite. I always feel so strong when I complete lower body day...when I can walk down the stairs haha

today's workout is quad and hamstring focused with a good mix of strength and cardio. I think you'll like it. 

And if you want a little extra challenge today, jump on over to the 6-week challenge and do today's FIT TEST! 
Don't forget to warm up for a good 3-5min before starting! Jump on the treadmill, etc or do some squats and jumping jacks to get that body moving.

(10 each side)
- 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

- Start in a gorilla stance by squatting down low with feet wider than hip width apart, and fists on the mat
- Keeping feet and hands in place extend the legs making the booty go up to the sky and bring back down

Gorilla Squats

- start by standing with feet wider than hip width
- bend down and touch the floor
- jump back in bringing feet together and back out alternating hands tapping the floor
MODIFICATION: Instead of jumping keep the legs wide and alternate the hands tapping the floor as you squat down with each rep

Tap the Floor

Tri-Set #1

(20 alternating)
- With resistance bands around the knees and dumbbells in hands stand with feet hip width apart and shoulders back
- Step one foot behind the other in a curtsy squat keeping both toes pointing forward and come back to center
- Alternate sides

DB/Band Curtsy Squat

(8 each side)
- Bring one DB forward on the leg that is stabilized
- Take the opposing leg back and as you do so the weight should slightly go down past the knee
- Keep torso tall and core engaged
- Do one RDL then bring the DB up to the shoulder and with the opposing leg lunge backward keeping the feet hip width apart
- Legs in lunge should both be at a 90deg angle

Single Leg RDL to Reverse Lunge

(20sec each side)
- With resistance band above the knees, lean over either on bench, chair or wall
- Kick one leg back squeezing the glutes
- Do one side then the next

Leaning Kickbacks

Tri-Set #2

- Start by placing dumbbells or weighted plate on the floor
- Stand on the elevated surface with heels up and toes to the ground
- Grab another weight and hold goblet style *option to hold 2 dumbbells at the shoulders here*
- Come down into a low squat position and back up squeezing the glutes

Elevated Narrow Squat

(16 passes)
- 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

- stand about a foot length away from the bench or chair
- hinge at hips and push booty back to squat down on bench
- press feet into ground and use quads to get back up going straight to a jump then back down

Jump Squats on Bench

Tri-Set #3

Quads + Hamstrings

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 + Hamstrings

More workouts from Ashley Palmer Fitness