Name: Playbook - Ashley Palmer Fitness - Quads + Hamstrings
Uploaded: 2024-01-05T21:11:45.106Z
Duration: 60 min
Description: Quads + Hamstrings

Today's workout is a tough-y as there is a lot of strength mixed with cardio, but that burn is oh so good!
You can always modify by decreasing the number of sets you are doing or by decreasing the weight as well.

Try lifting a little heavier than you normally do. Challenge yourself!

(8 reps EACH SIDE)
- Start by standing with feet together then step one foot out so that the heel lines up with the opposing foot's toes or just above
- As you descend the back heel should be off the floor slightly and front foot completely pressed into the floor
- With core engaged, shoulders back and a flat back slowly bring weights down to frame the front foot or go to shin level

Split RDL

(10 reps EACH SIDE)
- A narrow lunge is the same form as a regular lunge only your stance is more narrow, so your feet are closer to the center of your body.
- Stand with your feet in neutral position and step one foot back with toe on the floor and heel raised
- Squat down so your back knee almost touches the floor

Narrow Lunges

(15 reps EACH SIDE)
- With resistance band above knees stand on one leg stabilizing with the knee bent
- Kick back the opposing leg squeezing the glute

Standing Hip Extension

YOU CAN DO ANYTHING FOR 45 sec!!!
- Place band above the knees
- Stand with feet slightly wider than hip width apart
- Squat down by hinging back at the hips pushing the booty back and putting your weight in your heels
- Jump up from the squat and land softly on your toes/soles of your feet

Banded Jumping Squats

Circuit #1

(20 pulses EACH SIDE)
- put resistance band right above the knees
- in a seated position keep upper body straight with core engaged
- hands by your hips and feet flexed with toes pointed upward pull one leg straight up and down
- do one side then the other

Seated Quad Lifts

- Come to lie on the floor in a supine position with knees up and band above the knees
- Feet are about 4-6inches out from the booty and knees point straight up
- Lift hips up high taking the booty up and squeeze the glutes then come back down

Banded Bridges 3

Superset #1

- Stand with feet hip width apart and band placed above knees
- Take one foot back behind body and do a curtsy squat
- Come back to center and alternate

Banded Curtsy Squat

(10 reps EACH SIDE)
- Start with your feet together and hold one dumbbell straight to the center
- If you are holding the weight in your right hand you will lunge out to the side with your right leg
- Press the booty back keeping the knee behind the toe
- Push off the lunged out leg to come back to center

Quads + Hamstrings

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