Name: Playbook - Ashley Palmer Fitness - Quads Quads Quads
Uploaded: 2024-01-05T21:11:44.968Z
Duration: 60 min
Description: Quads Quads Quads

Oh baby! It's a Monday! That means it's LEG DAY!! My favorite 
Today is all about those quads! And oh my goodness is it a good one. 
Challenge yourself with the resistance you are using. Try doing your first set with an increased weight than you normally do and decrease the weight as the sets go. This helps increase your strength and help with muscle definition!

Enjoy the workout!

Take at least 5min to warm up! You can go through these quick exercises or jump on your treadmill, elliptical, etc with some added resistance and wake up those legs!

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

- start with feet together and hands by sides
- jump feet out wide and arms above the head
MODIFICATION: walk the movement by taking one leg and arm out then back in and alternate sides

Jumping Jacks

- hold one or two dumbbells chest/shoulder level
- stand about two feet lengths out from the bench or chair
- hinge at your hips and lead with you booty by pushing back to sit down
- drive through your feet to stand back up

Bench Squats

WARM UP

- hold weights up on shoulders
- lunge one leg forward about 1 foot length then back to center
- alternate sides

DB Narrow Lunges

(15 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

(20sec each side)
- think reverse lunge to high knee only add a hop
MODIFICATION: eliminate the hop and just go to a high knee

Mario Hops

Tri-Set #1

(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

- hold weights in front of the shoulders ( you can use 2 dumbbells or barbell- if using barbell the bar will be in front0
- feet hip width apart, squat down low taking booty lower than hips and down to ankles and back up

Low Front Squat

(10 each side)
- load weights on shoulders
- step on leg onto the bench and pull with quad
- let other leg hang down
- alternate sides

DB Single Leg Step Up

Tri-Set #2

Go through each exercise back to back with no rest between exercises only at the end of each round

- Stand with weight at chest or 2 weights above shoulders
- Starting with feet together take one leg out to the side keeping knee in line with ankle and pushing the booty back
- Come back to center then alternate sides

Side Lunge

- stand with your back against the wall and slide down until your hips, knees and ankles are all at a 90deg angle from one another
- keep low back pressed up against the wall by pulling your belly button back towards your spine
MODIFICATION: Don't go down as low, start at maybe a 45deg squat then work to get down all the way

Wall Sit

- Hold a single dumbbell level to your chest
- Squat down for 3 pulses then burst up to a jump
- Make sure to hinge at the hips pushing your booty back and keep the knees behind the toes as you go down in your squat
- Land softly on your toes then heels as you come back down from your jump

Pulsing Squat Jumps

FINISHER

Quads Quads Quads

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 Quads Quads

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