Name: Playbook - KICK IT With Kay - Glutes & hams! POSTERIOR leg day 🍑
Uploaded: 2024-01-01T12:36:38.041Z
Duration: 60 min
Description: Glutes & hams! POSTERIOR leg day 🍑

A nice leg pump to start this Saturday!🔥

Anna

Brittney

Working that back side! All things hamstrings and glutes

Working all sets ok ONE side before switching to the  other leg. 


Each leg do 3 sets of: 
12 kickbacks 
20 second standing flex 

No rest between sets

I don’t care so much if your chest is up or lower- wherever you feel gives you heat 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

Capturing the blood in that bum! 

Shift all your weight into the same leg that kicked back. Push hips forward slightly and flex that butt cheek as hard as possible

Cable glute iso hold

Kickbacks w 20 second hold

Really waking up those glutes and getting the blood in em! This is going to help make it easier to put the work in your glutes during the exercises  to come

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release…

⭐️Notice how I pause two seconds each rep before allowing my legs to close! Fight the resistance on the way back in as well

Wall sit with abduction

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

Banded superset

Lay on your back on a mat with heavy resistance band right above knees. No rest between sets (you should want to die after these!) 

-12 hip abductions 
-2 second hold (pushing out on the band)

**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, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

Band around legs above knee level

Push out on band with those knees while laying on back with hips pushing up towards ceiling 

Pause for 12 seconds, squeezing your butt and providing as much resistance against that band as possible

Banded glute bridge hold

Glute bridge abductions :12 x 12’s

*can do these on smith machine or just with normal barbell! 



First two sets are just making sure hammies and everything are ready to go. 

Last 4 sets are heavier reps! Add weight each set 

- 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

Do 12 hamstring curls followed by a 12 second stretch between sets as your “rest” (although this hurts like heck after about two sets lol) 


Try not to take any additional rest unless you absolutely need it. You will likely need to towards the end.

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Instead of resting, reach for your toes between sets. 

This will make your hamstrings feel like they’re going to explode 

Sry 😝

Hamstring curl stretch (between sets)

Hamstring curls (w stretch in between 😖)

*sorry the video is out of focus! I didn’t realize until i edited this 

*NO stretch this time. Going heavier so normal reps between sets 


- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

8-12 EACH LEG per set/ work on leg at a time 

Increase weight each set 

- Stand with your feet shoulder width apart then take non working leg and put it slightly behind but still keeping both feet flat on the floor
-and knees slightly bent
- 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 glute bias single leg RDL

12 reps per leg each set (aka 24 alternating reps per set) 



-Hold two medium heavy kettle bells or dumbells 
- keep chest up as much as you can 
-lunge forward one leg at a time making 90 degree angle with your legs

Walking lunges with dumbbells

Glutes & hams! POSTERIOR leg 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

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

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! POSTERIOR leg day 🍑

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