Name: Playbook - KICK IT With Kay - GLUTES & HAMS
Uploaded: 2024-01-01T12:36:38.194Z
Duration: 65 min
Description: GLUTES & HAMS

INSTRUCTIONS: 

*not crazy heavy just really slow and controlled! Recruiting those hamstrings 
*Last set: 10 normal reps, lower the weight in half, & bust out 10 additional partial reps (just pumping at the top of the movement not full reps.. really focusing on that booty)

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

Lying Hamstring curls

Do the following back to back! 


-10 slow and controlled rep full range of motion hip thrusts 
-10 sec stagnant hold 
-10 KAS glute bridges

-CONTROLLED reps here. 
-keeping knees from caving in, toes can be slightly turned out if you feel it in the hammies and glutes more that way
- 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 and press back up to starting

Barbell hip thrusts

-pause 10 seconds at the top of the hip thrusts movement SQUEEZING YOUR GLUTES and feeling the burn in your hammies! Think about tucking the tailbone and bracing your core as well. 

You should be SHAKING! Don’t rush these. Breathe through it

Hip thrusts hold

-as opposed to hip thrusts these are far more controlled and less explosive (think pulsing as opposed to thrusting)

-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

JUICY Hip thrust superset 🍑

Increase weight each set. BUT NOT if it makes you sacrifice depth and form. Maybe that means going a little lighter and focusing on depth, feet alignment, etc!


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

*OPTIONAL: put a plate under that front foot to elevate it for more of a challenge 



-add weight each set if you can while staying in 10-12 rep range

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor (works balance, core, and those hammies!)

*MODIFICATION: keep your back toe on the floor 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

GLUTES & HAMS

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

GLUTES & HAMS

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