Name: Playbook - Ashley Palmer Fitness - THURSDAY - Hamstrings + Booty
Uploaded: 2026-05-26T15:11:47.956Z
Duration: 60 min
Description: THURSDAY - Hamstrings + Booty

"Willpower is like a muscle; the more frequently you train it, the stronger it gets"

Split Squat

Sumo RDL
Up & Over Kickbacks

DB/Band Hip Thrusters
Goodmornings

Squat to Leg Raises
Fire Hydrants

Clamshell
Donkey Kicks
Forward/Backward Bicycles
Forward/Backward Circles

(10 reps EACH SIDE)
- Load dumbbells above the shoulders holding them in a neutral grip position
- Step one foot out and one back keeping both feet pointed forward and at least hip width apart
- Bend at both knees taking both legs down to a 90deg angle and back up

DB Standing Split Squat

Set #1- Standing Split Squat

- Start by standing in a neutral position and step feet wider than hip width
- With weights hanging straight down and shoulders back slowly bring the weights down to shin level
- Keep back flat and core engaged the entire time
- Squeeze glutes at the top of the movement

Sumo Romanian Deadlift

(side to side is 1 rep- 10 EACH SIDE)
- Come down on the mat on your forearms with elbows directly below the shoulders
- With resistance band above your knees kneel down and extend one leg back straight
- Keep core engaged and back flat then kick straight leg up and bring it side to side

Straight Leg Up and Over Kickbacks

Set #2

- Start by putting resistance band above the knees
- Sit down on bench with dumbbells to the side of you
- Slide down so the top of tour shoulder blades are at the edge of the bench
- Take the legs out making sure to have the feet directly below the knees and hips up to make a flat tabletop like start position
- Grab dumbbells and place the heads of each dumbbell on the hip flexors
- Dip the hips down and as you come back up squeeze the glutes

DB/Band Hip Thruster

- Stand with weights loaded on the shoulders in a wide position so the weights are turned out
- Feet should be a little wider than hip width apart
- Hinge at the hips slightly and keeping the back flat bring the torso down so the core is facing the floor
- Knees bend down each time

Good Mornings

Set #3

(10 reps EACH SIDE)
- Start by standing in neutral position with band above the knees
- Feet about hip width apart and torso tall with shoulders back and core engaged
- Squat down low and coming back up take one leg out in a lateral raise
- Squat again and repeat on opposite side

Squat to Leg Raise

(10 reps EACH SIDE)
- Come down in a quadruped position
- Keep back flat and core engaged by pulling belly button towards spine
- Hands directly under shoulders and knees under hips
- With band on take one leg out to the side keeping the knee bent at a 90deg or square angle

Fire Hydrants

Set #4

(30sec EACH SIDE)
- Place band above knees and come to lie on your side
- Stack the hips, knees and ankles and bring knees up to about a 45deg angle
- Pull top leg up pulling against the band and back down

Regular Clamshell

(30 sec EACH SIDE)
- Come down on to all fours with band above the knees
- Keeping the knee in a 90deg position take one leg back to a donkey kick and back to center

Donkey Kicks

(30 sec EACH SIDE)
- Lie down on side with hips, knees and feet stacked
- Take top knee up towards chest and pedal around just like you are pedaling a bicycle
- Reverse the motion and pedal backwards
- Do each leg

Forward/Backward Bicycles

(30 sec EACH SIDE)
- Lie down in a side lying position with joints stacked
- Take the top leg up slightly and do forward motion circles then backward circles

THURSDAY - Hamstrings + Booty

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