Name: Playbook - Ashley Palmer Fitness - W1/D2 Legs
Uploaded: 2024-02-04T22:38:59.154Z
Duration: 60 min
Description: W1/D2 Legs

Desi

Leeeeeegggg Day!! It's the first leg day of the program and man is it gooood!!! 
Start with a 10-min warm up on your cardio equipment of choice. 
You've a circuit followed by 3 sets of exercises. Burning out those hamstrings and quads today

Set your incline to at least a 5.0 and walk it out for 10min.

10-min Treadmill Walk

- Alternate going from a narrow squat to sumo
- Do a narrow squat
- Step one foot out wide and do a sumo squat

Walking Squat

- 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

- Place band above your knees
- Stand with feet close together in narrow position
- Pull one leg out laterally keeping the knee slightly bent
- Come back to center
- Do one side then the next

Standing Leg Raise- 20 each side

-Lie supine on the mat and bridge soles of feet together taking knees out wide in a butterfly position
- With arms down by your side bridge your booty up in the air squeezing the glutes for 2sec then bring back down

Butterfly Bridge

Lower Body Circuit

- Start with weights in your hands with palms facing your body
- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

- 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

Hamstring Set

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

RFE Split Squat- 10 each side

- Begin standing a foot or two out from the bench or box
- Bring the back leg up onto the box and push through your heel and quad to pull yourself up
- Bring the other leg up bringing your knee level to your hip
- Lower the high knee leg back down to the floor and tap the other foot down
- Repeat same leg until desired reps than switch legs

Step Up + Knee Drive- 10 each side

Quad Set

- 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

Goodmornings

- put band on right above the knees at the lowest part of the quad muscle
- stand with feet hip width apart or a little more narrow toward the midline of the body
- squat down to at least 90deg (hips to knees) and come back up squeezing glutes at the top of the movement

Banded Narrow Squat

Combo Set

W1/D2 Legs

IGNITE Challenge Intro

So good! Didn’t do the final walk and I’m still sweating and feeling it! 1st day back after a baby and glutes and hammies kept cramping up so I slowed it down, dropped the weight, and even took the legs out if needed.

W1/D1 Full Body

W1/D4 Legs + Intervals

W1/D3 Biceps, Back + Chest

Way to burn out my shoulders and tri’s!

W1/D2 Legs

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