Name: Playbook - KICK IT With Kay - GLUTE ONLY DAY
Uploaded: 2024-01-01T12:36:38.228Z
Duration: 60 min
Description: GLUTE ONLY DAY

Switching up my split! Today is a lower intensity glute day. No crazy weight but the insane kind to muscle connection will have your glutes feeling RIGHT

⭐️90 sec each side first set 
⭐️60 sec each side second set 
⭐️60 sec each side third set


-start with band above knee (NOT ON YOUR KNEES!)
-put treadmill on .8 pace 
-turn your body to one side with toes pointed forward little wider than hip width 
-take little steps while staying low as possible entire time 

YOU WILL WANT TO STAND UP AND REST BUT DONT- stay in the burn)

Treadmill banded abduction walks

Do the following back to back 3 times. SQUEEZE and DONT RUSH! Slow and controlled pace each rep

Hip abductions! 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

**these should not be easy! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band keeping knees from collapsing inwards , squeezing those glutes

Keep hips up high the entire time and glutes engaged

glute bridge abduction

superset

DO 20 REPS OF EACH EXERCISE ON THE RIGHT LEG BACK TO BACK THEN REPEAT BOTH EXERCISES ON THE LEFT LEG!

Put a heavy resistance mini back around your legs right above the knee but not on it! 


Either stand and hold into a steady surface for balance like me or use a mat and prop yourself up on all fours 

Bring one foot behind you and push up as high as possible engaging the glute and not arching your back or bending the leg much

Mini Band kickbacks

-20 reps!


(The mini band does nothing here I just was lazy to take it off lol!)
-focus on control and driving through that foot 
- Push through your heel raising your hips 
- Engage your glutes at the top

Single leg hip thrust

Glutes superset

4 SETS: 20, 15, 12, 12
(Pyramiding up in weight as sets progress)

I don’t care so much if your chest is up or lower- wherever you feel gives you best mind to muscle connection with your glutes range of motion. But DONT rock chest up and down as you kick- pick one and keep upper body still. 

*increase weight each set 

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards, toe slightly turns out at the top of the movement 
-flex for a slight second at the top of the movement 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

1 MINUTE: Skip every other stair
1 MINUTE: Go every stair

Repeat for a total of 20 minutes | Adjust level accordingly but estimation would be level 9-10 for skipping stair and level  7-8 for every stair

20 MIN STAIR-MASTER GLUTE BURN

GLUTE ONLY DAY

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

GLUTE ONLY DAY

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