Name: Playbook - KICK IT With Kay - BIG BOOTY JUDY! Hamstrings & glutes 🍑
Uploaded: 2024-01-01T12:36:38.116Z
Duration: 60 min
Description: BIG BOOTY JUDY! Hamstrings & glutes 🍑

Posterior chain work today! Aka that backside. Targeting hamstrings and glutes!

Aim for 10-15 reps each set. This will vary based on weight… heavier you go the less reps and that’s OK!

LAST SET IS A DROPSET! Do 10 heavy then drop the weight in half and do 20 more reps 



- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

Stay in 8-10 rep range increasing weight each set slightly if you can :) 

- Start with feet wide and toes pointed out
- Keep chest lifted 
-palms facing towards you, arms about shoulder width apart 
- Pull the bar up keeping a neutral spine and upper body tight thinking about pressing your feet THROUGH THE FLOOR!
- Reach full extension with your legs flexing your butt without locking out in your knees 
- Keeping a flat back lower bar to ground

Sumo deadlift

*aim for 10-12 reps! Challenging yourself with weight while maintaining proper form 


-super wide stance, feet slightly in front of you and toes turned out. 

-keep core tight and press through your heels 

Increase weight each set

Smith machine sumo squat

be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging 


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

HIP ABDUCTIONS WITH A TWIST 

-start on the HEAVIEST weight you can do for 8 reps! Do 8 reps then immediately drop the weight one notch and do 8 more reps, etc…. Keep doing this until you get to the lightest weight! 


THREE TIMES TOTAL ALL THE WAY THROUGH
YOU SHOULD BE DYING! 










FORM 
-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

GLUTES  PYRAMID OF DEATH

BIG BOOTY JUDY! Hamstrings & glutes 🍑

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

LOWER BODY: QUAD FOCUS

HAMS AND BOOTAY

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

FULL LOWER

GLUTES 🍑

Amazing I felt it hit every muscle and it got my heart going

Lower body: quads glutes and hams

LOWER BODY! LEG DAY!

A SPICY LEG DAY 🌶️🥵

Legs are dead but it’s the best feeling 🔥🔥

LOWER BODY

Anna

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Emma Mathews

Whitney Yeauger

Ally

LEG DAY BEST DAY

There’s a reason I added this one to my favorites 🔥

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

LEG BURN 🔥

This was my first leg day back in A WHILEEEE. I did what I could, but holy molyyyyy my legs and butt are on 🔥.

Emmie

Megan

This workout was a good leg day! Left me feeling a good pump and like a accomplished what I wanted!

Kajsa

Booty blast

Monica

LEG DAY UP IN HIZZAY

Leg day w a spicy hiit finisher 🥵

One of my favorite new leg day regulars now🤍🤍

Kate

Lets Burn those LEGS 🔥

LEG DAY: HAMMIES & BOOTY FOCUS

HAMMIES & GLUTES

LEG DAY LETS GOOO

Leg dayyyyyy 😝 (with a spicy sled finisher!)

LEG DAY 🦵

Took me awhile, a serious burn, but I loved the way I felt at the end!!🔥

LEGS (w hiit finisher)

I hated this in the best way! Legs on 🔥🔥

LEG DAY LEGGOO

The leg press killed me but I love it!! 🔥🔥

Adjusted as needed since everyone seemed to show up to the gym at one time but JELLO

BIG BOOTY JUDY! Hamstrings & glutes 🍑

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