Name: Playbook - Ashley Palmer Fitness - W1/D3 Lower Body + Booty
Uploaded: 2024-05-15T23:16:50.915Z
Duration: 45 min
Description: W1/D3 Lower Body + Booty

Ok listen, I love a good lower body day and this one is by far one of my favorites! Hitting your
- quads
- hamstrings 
- booty
You may have a hard time with stairs later, but it's worth it lol

Circuit #1
forward lunge
sumo squats
high knee step up

Booty Burnout #1
elevated clamshell
forward/back bicycles

Circuit #2
RDL
hip thrusters
narrow squat

Booty Burnout #2
bridge to dancing bridge
walk out bridge
hamstring curl

- with band right above knees and feet hip width apart bring one knee up to a high knee position, drive heel out and step down heel to toe
- alternate sides

Monster Walks

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping Jacks

WARM UP CIRCUIT

In this circuit you will need a set of dumbbells and a bench. Be sure to challenge yourself with the weight you are lifting. Rest 1min in between rounds

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward Lunge

- Stand in a wide stance with toes pointed out
- Hold a heavy dumbbell up to your chest or down between your legs in front of you
- Lower into a squat, if holding weight down touch it to the floor; otherwise, come down low tucking your pelvis in
- Stand up to full extension

Dumbbell sumo squat

- 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

LOWER CIRCUIT #1

Go from one exercise to the next with no rest in between, only after each round

(12 each side)
- Put resistance band on and come down to lie on your side
- Bend the knees up at a 45deg angle keeping hips, knees and ankles stacked
- Pull hips up to come off the floor and begin pulling the top leg up into a clamshell and back down

Elevated Clamshell

(10 forward 10 back 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 + Reverse Bicycles

BOOTY BURNOUT

You will need dumbbells, resistance band and bench for this circuit
The first two exercises in this set you will be decreasing the reps with each set. Make sure you increase the weight as the reps drop; otherwise, stick to 12 each round if you only have one set of dumbbells

- Stand tall with shoulders back, chest out
- dumbbells held straight in front
- slowly bring weight down to shin level or right above the top of feet
- keep back flat and core engaged
- squeeze glutes at the top of movement

DB Romanian Deadlift

- 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

- 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

LOWER CIRCUIT #2

(10 reg bridge to 20 dancing bridges)
- Lay on the floor with your legs bent
- Push through your heels to bring your hips up 
- Squeezing your glutes 
- Lower back to starting position for required reps or time
- For dancing bridges you are going to bridge up to the same position and hold your hips up
- Take your hips side to side squeezing your glutes each time you pulse up

Glute bridge to Dancing Bridge

( out out in in is 1 rep)
- Place resistance band right above the knees and come into a bridge position by squeezing the glutes up
- Feet should be directly under the knees
- Take one foot out then the other and walk them back in, doing a continue "out out in in" movement

Walk Out Bridge

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

W1/D3 Lower Body + Booty

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