Name: Playbook - KICK IT With Kay - Booty blast
Uploaded: 2024-01-01T12:36:37.038Z
Duration: 45 min
Description: Booty blast

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

This one targets that peach 🍑

Be sure to read the directions on each exercise because i am very intentional with asking for specific pause reps, etc!

Start on a medium weight to warm up for your first set.

Second & third set increase the weight to a heavy weight. It should be very difficult to complete the sets! 

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

THIS IS A DROPSET! Meaning you will do 12 reps at your max weight then immediately drop the weight down 20 lbs or so and do an additional 15 reps 

I want this one to be your MAX weight! You are standing so typically you can push more weight this way. 

Press through your heals! 

Send your hips down and back. 

By standing we are activation those glutes! 

Try to keep upper body as still as possible to keep the work in your bum!

Bad girls (standing)

These aren’t normal reps. I want them painfully SLOW. We are focusing on time under tension here which is what is going to grow that 🍑

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor slow and controlled for 3 seconds (SLOW AND CONTROLLED)
- explode back up to starting

Barbell hip thrusts (slow down/explode up)

**UNLIKE THE VIDEO: I want you to go down for two seconds abs up for two seconds. Super slow pace and keep the mind to muscle connection in your butt!

-hold a medium-heavy dumbbell in each hand
- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian Split Squats (with DBs)

Superset:

-8 reps each leg (16 total each set) 

-Put a medium weight barbell on your shoulders OR use two medium weight dumbbells (20 lbs or so)

-Step one foot onto the bench and step up, squeezing your glutes at the top bringing the leg to balance.  

-Slowly step back down making sure to maintain control the entire time with both your step and position of the bag.  

-Repeat with the other foot

Barbell Bench Step Up

- Start with bar or dumbbells in your hands as opposed to the floor and your toes pointed out in a wide stance.

- Slowly lower the weight with a slight bend in your knees, bending 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

Sumo Romanian deadlifts

Superset 2:

*UNLIKE THE VIDEO: I want you to pause at the bottom of each rep for 2 seconds. Keeping the tension in your butt and driving through the heals of your feet to come up. 

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
-Drive through your heels to activate the glutes on the way back up.
-DON'T LOCK OUT BETWEEN REPS (always keep a slight bend in your knee at the top)

Smith Machine Sumo squats

Booty blast

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 🔥

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

Booty blast

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