Name: Playbook - KICK IT With Kay - BOOOOOTY WORK
Uploaded: 2024-01-01T12:36:38.010Z
Duration: 60 min
Description: BOOOOOTY WORK

Lauren Cowley

Hitting hammies and Booty today for a backside PUMP 👏🏻🍑 I would reccomend warming up in the stairmaster (or tread) for 5-6 minutes before starting!

EACH SET DO 8-10 heavier reps then drop the weight and go right into 10 partial reps (just the top to mid of the movement don’t go all the way down)


- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls w pulse partial reps

*try to add 5-10 lbs each set (I started with 25 and ended at 45 lbs so I could keep form) Increase weight each set but stop if you start to feel the work in your back instead of hamstrings 

- Slowly lower the bar 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

Barbell RDL

6-8 reps per side per set!

-one foot flat and the other is on your heel 
-putting almost all weight in the flat foot, complete a hip thrust by pushing hips up towards ceiling 
-lower all the way to floor and repeat desired reps on this side before switching to the other side

B-stance hip thrusts

6-10 rep range! Really try to do as many reps each set while increasing weight each set! Going until failure each set! 


-as opposed to hip thrusts these are far more controlled and less explosive 

-sit on floor and rest shoulder blades on bench, barbell over hips 

-knees bent feet planted on floor slightly wider than hip width 

-keep lower back flat and chin tucked, gaze forward 

-push through heels to raise barbell towards ceiling 

-knees should stay in line with heels & bent at 90 degree angles 

-lift until upper body forms straight line shoulders to knees then return to starting position

KAS glute bridge

Pick a medium/heavy weight and aim for 12-15 but do as many reps as possible before stopping.

- Place feet higher and wide on the platform with toes turned out 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-you should feel tension in your GLUTES and hamstrings 

**nice and controlled reps/ don’t lock out at the top

Sumo Leg Press

Complete the following back to back: 

-15 weighted reverse hypers 
-15 bad girls (hip abductions)

-Using your BOOTY back to pull your body up. 

-keep toes slightly turned out and slight bend in knees, pad right under hip bones 

-round back and squeeze your booty at the top of each movement (very unflattering but it will BURN)

Reverse hyperextensions

Hip abductions! 

Not too heavy where you need to stand but heavy enough where the last few are challenging to complete 

Can lean forward slightly- positioning will depend on your body! Do what feels good and what you don’t feel in your hip flexors. 

Press through your heels

Bad Girls

Booty blast superset

BOOOOOTY WORK

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

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

LEGGIESSSS 🍑🦵🏼

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

BOOOOOTY WORK

Community

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