Name: Playbook - KICK IT With Kay - HAMSTRINGS & GLUTES 🍑
Uploaded: 2024-01-01T12:36:38.063Z
Duration: 60 min
Description: HAMSTRINGS & GLUTES 🍑

Jennifer

Emma Mathews

Hitting that posterior chain today. Glutes and hamstrings baby 🍑🔥

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

MODIFICATION: if no stairs just do incline walk on the treadmill! Incline 8-10

Stair climb

Increase weight slightly each set. High volume here as we are pre exhausting the glutes. 

LAST SET: GIANT 
 Starting heavy as possible (it’s ok if you need to stand for the first few sets) 
Do 10 reps then drop the weight 15 lbs or so. Do this FIVE TIMES. Last set is 10 pause reps aka holding for two seconds at the top of each rep where you feel most tension 

YOU SHOULD BE HURTING!







- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-can lean upper body forward slightly if it helps you feel it in your glutes more

Abductor machine: READ DESCRIPTION

Your legs should be fatigued already so just two sets here! Should be tough!

12 reps per leg each set 

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

*modification: if you don’t have this machine can sub sumo goblet squats or smith machine sumo squats 


- Start with a super wide sumo stance with toes slightly turned out 
- Push your hips back and down
- Keep your chest up face smashed against the back pad lol 
- Extend your legs to come up without locking out

Reverse hack squat

Complete 12 reps of the RDL  & 20 total walking lunges (10 each leg) 

Rest & Repeat twice more.

LAST SET DROPSET: 8 heavy reps right into 16 reps half that weight 



- 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

20 reps per set (10 reps each leg)
MODIFY: Bodyweight only 


-Hold two medium heavy kettle bells or dumbells 
- slightly lean forward 
-take wide steps and put the work in those hamstrings and glutes! 
-press through that flat foot especially heel to come to standing

Walking lunges with dumbbells

Superset: RDL into walking lunges

10 CONTROLLED reps per leg each set 


- Stand in front of a bench under the smith machine 
-load appropriate weight on the bar (heavy enough for a challenge but not so heavy you can’t control the weight) 
- Step up to full extension pushing through that heel (don’t lock out knee!!!)
- Keep your chest up but it’s ok if you slightly hinge forward from hips if it helps you feel it in your hamstrings/glutes 
- Lower to ground and repeat desired amount of reps before moving to other side

Smith machine step ups (ham focus)

FORM:
-put a resistance band around the piles of the sled & your waist
- From a squatted position keep your back and chest as upright as possible 
- Grab the band and walk backward pulling the sled with you
-stay LOW and think of the work being all in your hammies

Banded Sled pull

HAMSTRINGS & 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

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

HAMSTRINGS & GLUTES 🍑

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