Name: Playbook - Ashley Palmer Fitness - W1/D4 Legs + Intervals
Uploaded: 2024-02-04T22:38:59.157Z
Duration: 60 min
Description: W1/D4 Legs + Intervals

Another great lower body day! Adding in some HIIT at the end with some jogging/walking. This is a great way to really burn out those legs with a nice little recovery by adding in those walking intervals.

WARM UP- Incline Walk on Treadmill

- 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

Front Squat

- 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

- Place resistance band above your knees
- Sit against a wall with your legs and hips bent at 90 degrees
- Pull in an outward motion against the band in a pulsing like motion

Wall Sit with Abduction

- 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

Circuit

- 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 ---8 each side

- Come down onto all fours
- Keep core engaged to keep a flat back
- Place a dumbbell behind your knee on the side you are working
- Kick leg with weight up and back down

DB Donkey Kicks---10 each side

Set #1

- 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---10 each side

- Start by placing a dumbbell on the ground with head of dumbbell facing up
- Lie prone on the ground and grab the weight with the insides of your feet
- Pull the weight up taking the heels as close to the booty as you can then back down
- Stabilize on your elbows and keep the shoulders rounded back

DB Hamstring Curl

Set #2

- come down into a squat position 
- as you come back up twist at the hips and turn body to one side, back to regular squat, then jump to the other side

90deg Jump Squat

- Grab a single dumbbell and hold extended above your head
- Alternate lunging forward making sure to keep your feet hip width apart when you step out.
*If you have the walking space you can do walking lunges while holding weight overhead instead of alternating back to center

DB Overhead Lunges

- Start by taking the feet in a sumo squat position
- Slightly bend down at the knees and take the KB or DB in between the legs
- Feed the weight in and around each leg making a figure 8 motion all while staying in a squat position

Figure 8

- Start in a gorilla stance by squatting down low with feet wider than hip width apart, and fists on the mat
- Keeping feet and hands in place extend the legs making the booty go up to the sky and bring back down

Gorilla Squats

AMRAP

Jogging/Walk Interval

W1/D4 Legs + Intervals

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.

Desi

W1/D1 Full Body

W1/D2 Legs

W1/D3 Biceps, Back + Chest

Way to burn out my shoulders and tri’s!

W1/D4 Legs + Intervals

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