Name: Playbook - KICK IT With Kay - HAMS & YAMS! Posterior leg day 🍑
Uploaded: 2024-01-01T12:36:37.958Z
Duration: 60 min
Description: HAMS & YAMS! Posterior leg day 🍑

Hitting that BACKSIDE today! 🍑 Focusing on those glutes and hamstring! Be sure to warmup before from my warmup section!

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Stair climb

Complete 15 hamstring curls into 20 bad girls! Increase weight each set for both

Increase weight each set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Aka hip abductions! This time I want you to stay seated with back against pad to hit more of the side and upper bootu

Go medium to heavy here!

Bad girls

superset: curls & bad girls

Complete 15 leg press into 10 reps of the walking lunge sequence . Notice there’s one more set of leg press only!!!

So 3 sets of walking lunges total but 4 sets of leg press total.

*LAST SET IS 50 REPS STRAIGHT! Little rest as possible. Never re rack the weight until the set is complete 


- Keeping your back flat against the pad
-legs high on platform toes pointed forward  hip width apart 
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position without locking out knees

Leg press - glute focus

ONE REP=1 right lunge, 1 left lunge, & 1 squat. 10 reps total each set

- Start with a barbell on your upper back
- Step forward (but wide step) with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
-then go bring leg up to meet the other and go into one wide squat

Barbell walking lunge sequence

Leg press walking lunge superset

*standing on box or plate optional for more range of motion 

- feet little less than shoulder width apart 
-hands holding bar right outside legs 

-contract core and lower bar keeping close to your shins as you push your hips towards the back wall. 

-keep the spine in one line 
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith machine RDL

- Stand in a wide toed out stance with a the Landmine bar  between your legs (⚡️MODIFICATION: can also use heavy dumbbell here instead) 

- Keeping your back straight perform a squat (keep weight in those heels think about the stretch and contraction in your glutes)
-once back at the top, immediately send hips back towards the back wall to perform a Romanian deadlift (keep slight bend in your knees!)

sumo squat to RDL

Working one leg at the time, do the following back to back then repeat on other leg 

-10 glute medius kickbacks 
-10 glute max kickbacks

-start with cable on lowest notch with ankle attachment 

-optional: elevate standing foot on a plate for some height for better range of motion 

-support yourself with cable bar for balance and let your working leg cross slightly in front of you diagonally to get a stretch then bring it back 
-foot rotated slightly inward 
-kickback at about 30 degree angle

Glute Med Kickbacks

-hold onto cable poll for balance 
-kick your leg straight back, foot rotated out just slightly 
-slight bend in leg but primarily straight working leg

Glute max kickbacks

Glute kickback superset

HAMS & YAMS! 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

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

HAMS & YAMS! Posterior leg day 🍑

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