Name: Playbook - KICK IT With Kay - HAMS & YAMS 🤠
Uploaded: 2024-01-01T12:36:37.896Z
Duration: 60 min
Description: HAMS & YAMS 🤠

Whitney Yeauger

BE SURE TO WARMUP FROM THE WARMUP SECTION OF MY APP

Hamstrings and Booty today! Push some weight and grow DAY TUSH!🍑

Complete 12-15 hamstrings curls right into 20 bad girls! Rest 1 min and repeat

*LAST SET :10 normal heavy  reps then drop weight in half and immediately do half the weight for double the reps (20 reps) aka total of 30

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Hip abductions! 

*LAST SET :20 normal reps then 12 PAUSE REPS (pausing for 2 seconds at the top of each) 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-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

Superset

Pick a medium/heavy weight and aim for 8-15 but PRIORITIZE DEPTH HERE! Increase weight each set slightly if you can while staying 8-15 rep range. 

- 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

8-10 reps each set… if you’re getting way more than that you need to increase weight. Should be difficult to finish 



*if you have a belt I always recommend using them for these even if you aren’t going crazy heavy! Just helps protect your lower back by reminding you to brave your core 

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Do 12 banded hip thrusts right into 10 banded side taps both sides!!

**PUSH SOME WEIGHT HERE! Add each set if you can. Challenge yourself! Do it for the booty gainzzzz

**keep resistance band ABOVE KNEE and think about slightly pushing out on the band as your do the reps to keep knees from caving in… this will ignite your glutes more! 

- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts (banded)

10 reps each side per set! These are just for that extra isolation and burn agyer those heavy hip thrusts! 

Resistance band above knees (very important it isn’t on your knees!!!) 

Sink down into squat positron keep chest lifted….

Tap your right foot out to the side 10 times while remaining low on that squat and not letting your head bob. Repeat on left immediately 

Do not come up until all reps on both sides are done!

Booty band side taps

SMITH HIP THRUSTS SUPERSET:

Increase weight each set. Last set dropset 3 times for 10 reps each (heavy, medium, then lighter weight!) Your butt should be on fire haha 


- Holding the end of the landmine bar in goblet position at chest of between your legs (back upright as possible!) with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine sumo squat

Alternate between speed 6 and speed 16 every 30 seconds!

Stair master

HAMS & YAMS 🤠

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

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 🤠

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