Name: Playbook - KICK IT With Kay - HAMMIES & GLUTES
Uploaded: 2024-01-01T12:36:37.152Z
Duration: 65 min
Description: HAMMIES & GLUTES

Glute/hamstring focused today with the exhaustion of quads at the beginning and end.

You’ll notice lots of repeated exercises (this is intentional!) The movements are very simple I want you to focus on STRENGTH today!

*Work the weight UP each set- we are going heavy here! For reference I started at 70 lbs first set then went up 10-15 lbs each set! Aim for 12 reps but if you can’t make it that’s ok.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

*press through heals and keep chest up (it’s okay if you lean slightly forward- find a position that causes you to feel this in your BUTT!

*pause two seconds at the top of each rep then control way in! 

*challenge yourself to go heavy here

Hip Abduction Pause Reps (Bad Girls 😝)

*go heavy here!! Less reps, more weight! BUILDING DAT BOOTY PEEPS

- Place feet parallel shoulder width middle of the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (parallel/neutral feet)

Pick a medium/heavy weight and aim for 12-15 but do as many reps as possible before stopping.

- Place feet higher and wide on the platform with toes turned out 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-you should feel tension in your GLUTES and hamstrings 

**nice and controlled reps/ don’t lock out at the top

Sumo Leg Press

Complete 10 sumo deadlifts straight into 15 medium heavy bad girls . Rest and repeat circuit 3 more times

*increase weight each set! 

TIP: 
literally think of picking of a suitcase or box off the ground! Just squatting down and pushing up through the feet basically 

FORM:
- Start with feet wide and toes pointed out
- Engage your lats keeping back tight every time bar touches the ground- you aren’t ever “resting” until the set is complete!
- Pull the bar up keeping a neutral spine and upper body tight, pushing feet through the ground and squeezing your bum
- Keeping a flat back lower bar to ground

Sumo deadlift

THIS TIME DO NORMAL REPS- not pause reps like I had you do earlier. 


FORM
-depending on your height you may not be able to sit all the way back 
-it’s okay to lean forward slightly
-put the weight in your heals and push open using your butt (& side booty!) 
-if your hip flexors hurt you need to adjust the angle of your body!!

Bad Girls (hip abductions)

Superset: sumo deads & bad girls 🍑

You know the drill. 15 reps of hip thrusts then 15 split squats each leg. Rest and repeat! 

SLOW AND CONTROLLED REPS! Time under tension here

*can use barbell or booty blast machine

FORM 
- 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 and pause for 2 seconds 
-press back up to starting through your heals pause and squeeze butt for two seconds at the top 
-keep stomach flexed at the top and think about almost tilting your pelvis upwards (it won’t actually tilt but this helps keep core strong)

Hip Thrusts: pause reps

*15 reps each leg 
-Using a single 20-30 lb DBs in the goblet position perform at chest level
*slow and controlled reps here

Db goblet bulgarian split squats

Infamous Hip Thrust & Split Squat Superset

*aim for 10-12 reps but I want you to go decently heavy! Trying to fatigue the quads since we didn’t really hit them today

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads flexing at the top of each reps for two seconds 
- lower slowly

Leg extensions: heavy pause reps

HAMMIES & 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

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

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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