Name: Playbook - KICK IT With Kay - Glutes & hamstrings!
Uploaded: 2024-01-01T12:36:38.091Z
Duration: 60 min
Description: Glutes & hamstrings!

Lauren Cowley

Posterior chain today. Very similar to what we usually do- I want you to focus on progressive overload! Increasing weight (or reps) compared to what you’re done in previous weeks!

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


No rest between sets just stay in the burn back to back

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

⭐️my band was HEAVY so my range of motion was tiny. However try to pause two seconds each rep before allowing your legs to close if you use a medium band. 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 step side to side

Banded lateral steps

Banded superset

Hip abductions! 

EACH SET: 20 heavy then drop weight by 15-20lbs or so and go right into 10 reps with a slow 4 second negative (aka push out fast but resist as your legs come back to starting) 

-sit on the seat (more towards front of the seat) with back either straight up or can lean forward and grab machine once weight gets heavy…)

-upper body placement doesn’t bother me too much as long as you 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 (read instruction’s)

15 reps each leg per set

If your gym doesn’t have a kickback machine just use an ankle strap and a cable machine on the lowest notch. (I honestly prefer this way this machine was weird lol)

Glute Kickback machine

Doing reverse pyramid here! Each set weight INCREASES and natural reps will decrease. Go until failure each set (aside from the first lighter warmup set) 

PUSH SOME WEIGHT!


- Support upper back on a bench and the barbell(or machine pad) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-squeeze your butt at the top and slowly return to bottom

Barbell hip thrusts

Doing reverse pyramid here! Each set weight INCREASES and natural reps will decrease. Go until failure each set (aside from the first lighter warmup set) 

PUSH SOME WEIGHT!





- Place feet higher on the platform
- Keeping your back and head flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-targets the glutes!
--Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet close and high)

Do the following back to back! 

-15 ball roll ins 
-15 single leg glute bridge (per leg) 
-20 glute bridges with abduction 
-20 KB sumo squats

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles 

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- 15 reps on the right then 15 on the left so 30 total per set!



- Place heavy resistance band above knees 
-lay on your back and lift one leg
- Push through your heel of the opposite leg (the one planted on the ground) raising your hips 
- Engage your glutes at the top

Single leg banded glute bridge

**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

- Start with a wide sumo squat stance feet wider than shoulder width and your toes pointed out to the corners just slightly 
- Hold heavy dumbbell or KB between your legs 
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up but DONT LOCK OUT the knees

KB  sumo squat

Booty gaintset

Glutes & hamstrings!

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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 & hamstrings!

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