Name: Playbook - KICK IT With Kay - HAMS & YAMS
Uploaded: 2024-01-01T12:36:38.159Z
Duration: 60 min
Description: HAMS & YAMS

Hams & yams are really going to be feeling it tomorrow!!🔥

Anna

Whitney Yeauger

Posterior chain today! Killer leg workout with staple movements. 

Not a ton of movements so make the ones you do have really count!

Each set complete the following back to back:

-8 full range reps 
-8 half reps top half only 
-8 second iso hold

**USE LOWER BENCH/PLATFORM THAN ME! This is all my gym had

*increase weight each set if you can

-make sure knees don’t cave in 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
-legs can be slightly wider than hips to target outer glutes too
- Lower your glutes towards the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Think about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top!

Barbell Hip Thrusts (half rep pulses)

-pause 8 seconds at the top of the hip thrusts movement SQUEEZING YOUR GLUTES and feeling the burn in your hammies! You should be SHAKING! Don’t rush these. Breathe through it

Hip thrusts hold

Hip thrust giant set

- Begin with bar positioned on your upper back
- 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

Barbell back squat

-hold heavy dumbell in opposite hand as forward foot 
-Keep a slight bend at the front knee even when at full extension 
-can slightly hinge forward foot out further in front of you to target more hamstrings and glutes 
**think of hips pushing back towards back wall on the negative

Dumbbell bulgarian split squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Complete the following back to back:

Do one extra set of hamstring curls only!! 

-12-15 hamstring curls 
-15 rolls ins

Last set of curls do 10 heaviest reps into 10 slow eccentric reps (taking 3 seconds to release the weight each rep) 



Can do these seated or on the lying curl machine!
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls (read description!)

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles  can use BALL or cart like me or even sliders on carpet 

- 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

Hammie superset

HAMS & YAMS

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

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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