Here’s how the former track and field girl created unrivaled curves, from hip to toe.
Ashley works her lower body
Three times a week
Rests 45-60 seconds between sets
Leg Press
10 reps x 4 sets
- Your knees should be inline with your heels, never bending inwards
- Choose a weight that is challenging, but with which you can still complete clean reps
- Ashley suggests having a spotter for this exercise
Single-leg Hamstring Curls
8-10 reps (each leg) x 4 sets
- Perform a slow and controlled movement
- Use the mind-to-muscle connection
- Squeeze at the top
Standard Weighted Squats
10 reps x 4 sets
- Perform a slow and controlled movement
- Focus on getting into a deep squat with a full range of motion
- Avoid letting your knees bend inwards
- Ashley suggests having a spotter for this exercise
Straight Leg Romanian Deadlifts
15-20 reps x 4 sets
- Never lock out your knees
- Keep your back straight and look up as you complete the reps, do not hunch over
- Push through the heels
Sumo Squats
15-20 reps x 4 sets
- Squat as deep as possible with the weight almost touching the floor
- Keep your back straight and your chest high
- Perform a slow and controlled movement
Lunges
10-12 reps (each leg) x 4 sets
- Keep your knees inline with your toes
- Push through your heels
- Keep your chest high
Cable Pulse Squats
15-20 reps x 4 sets
- Focus the movement on the lower half of the rep range
- Push through your heels
- Squat deep
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