Name: Playbook - KICK IT With Kay - GLUTES 🍑
Uploaded: 2024-01-01T12:36:38.237Z
Duration: 60 min
Description: GLUTES 🍑

Whitney Yeauger

Working glutes and hamstrings today for a killer posterior chain workout!

⭐️90 seconds one side then switch to the other! then rest 45-60 sec and go right back into a second set of 60 seconds per side 


-start with band above knee (NOT ON YOUR KNEES!)
-put treadmill on super slow pace (maybe 0.5-1.0mph)
-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

DIRECTIONS:
Set 1-3 increase weight each set 

Last set of these is a giant dropset! Move weight down 10 lbs every 10 reps until you get to 50 reps



- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-can lean upper body forward slightly if it helps you feel it in your glutes more

Abductor machine

-aim for 8 ish reps. If you can get above10 reps easy go heavier! 

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 12 reps on the right then 12 on the left so 25 total per set!

- Place dumbbell pr KB on your hips 
- Push through your heel raising your hips 
- Engage your glutes at the top for two seconds

Single leg hip thrust

GO HEAVY! Increase weight each set. If reps go down a bit that’s ok!


- Start with a wide stance and your toes pointed out 
- Hold the dumbbell or kettle bell like me between your legs
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell  sumo squat

Complete 12 kickstand RDLs each leg into 12 controlled step ups each leg

12 EACH LEG per set

- Stand with your feet shoulder width apart then take non working leg and put it slightly to the side with toes turned out for make a “kickstand” for support 
-and knees slightly bent (the more bent the more glute focused as opposed to hamstring)
- Hinge at your hips, and lower the dumbbells toward the floor (not very far the movement is little here bc it’s very concentrated in the butt!)
- Lift back up engaging your glutes

Dumbbell kickstand single leg RDL

12 reps EACH leg per set 

-Holding  medium heavy dumbbell at your shoulder (for modification use bodyweight only)
-chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up without locking out
-Control The way down and and repeat 
- Work both sides

Dumbbell step ups

Booty burn superset

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

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

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 🍑

Community

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