Name: Playbook - KICK IT With Kay - HAMMIES & GLUTES 🍑
Uploaded: 2024-01-01T12:36:37.578Z
Duration: 61 min
Description: HAMMIES & GLUTES 🍑

Hitting legs today! Lots of hammies and Booty today

- adjust pad so that it hits right at hip bones
-toes slightly turned out and back slightly curved to put it in your glutes as opposed to lower back  
-Raise and lower your upper body engaging your glutes/ hamstrings 
BODYWEIGHT OPTIONAL

Glute Hyperextensions

Add a bit of weight each set if you can! But if you start to only feel it in your lower back and not your glutes you need to take a little off 

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Begin with bar positioned on your upper back and your heels elevated on two little 5 lb plates (optional)
- 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


As reps decrease weight increases!

Heels elevated barbell back squat

-might have to ask an employee to show you where the t bar set up is 
-load weight into the end of the bar (pretty heavy!)
-get in a sumo stance (toes turned out, legs wide)
-hold bar with hands cupping it between your legs, chest stays lifted 
-squat down push through your heels to drive up

Landmine sumo squat

10-12 reps each leg per set!  Should be hard to complete 

Toes pointed upward

Foot mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

Complete 12 single RDLs each leg right into 12 weight step ups each leg! 

Rest and repeat twice more

*12 reps each leg per set!

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box to slightly tap but NOT rest 
-control back down 

*complete 12 LEFT & 12 RIGHT EACH SET

Dumbbell box step ups

Superset burnout

HAMMIES & GLUTES 🍑

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

HAMMIES & GLUTES 🍑

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