Name: Playbook - KICK IT With Kay - HAMSTRINGS & GLUTES
Uploaded: 2024-01-01T12:36:38.031Z
Duration: 60 min
Description: HAMSTRINGS & GLUTES

Posterior chain is on fire today 🔥 Not many exercises but higher reps/amount of sets. I really want you to not hold back and challenge yourself EVERY set!

Method: 1st three sets increase weight each set aim for 10-15 rep range. Last set do 10 heavy dropset into 15 additional PARTIAL pulse reps 15 lbs lighter 


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

Hamstring curls

Complete the following back to back:

*increase weight each set! 

-10 sumo deadlifts right into 
-10 glute bridges (with pause)

-Tip: basically think of doing a sumo squat while holding the bar! Try to keep chest upright as possible 



Form
 -Start with feet wide and toes pointed out
- Engage your lats & keep tight core 
- Pull the bar up keeping a neutral spine and upper body tight
-push through your heals and squeeze your bum to send your hips forward at the top 
- Reach full extension with your legs (except keep slight bend in the knee don’t lock out)
- Keeping a flat back lower bar to ground while staying tight and repeat

Sumo deadlift

-sit on floor and rest shoulder blades on bench, barbell over hips 

-knees bent feet planted on floor slightly wider than hip width 

-keep lower back flat and chin tucked, gaze forward 

-push through heels to raise barbell towards ceiling 

-knees should stay in line with heels & bent at 90 degree angles 

-lift until upper body forms straight line shoulders to knees and PAUSE for two seconds then return to starting position

glute bridge with pause

SUMO DEADLIFT/GLUTE BRIDGE SUPERSET

*10-12 reps each side (increasing weight each set if you can!) 

Modifications: can use lighter weight or no weight or dbs at your sides 

- Begin by standing both feet on an elevated surface and weights in hands 
- Step one foot behind you and lower down into a reverse lunge keeping the work and weight in the front leg
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Almost all gyms have these but can be hidden! Might have to ask an employee ◡̈ 


- Stand in a wide toed out stance with a Landmine bar between your feet
- Keeping your back straight perform a squat 
-once back at the top, immediately send hips back towards the back wall to perform a Romanian deadlift (keep slight bend in your knees!)

LANDMINE SUMO SQUAT TO RDL

FINAL BURNOUT! Give it all ya got.

FIRST 3 SETS: go heavy! Do as many reps seated as you can then you Can stand up and lean forward to finish the set it you need! 

LAST SET: giant dropset: 10 heavy reps, drop weight 20 lbs then do 20 normal reps, then drop the weight once more and do 15 pause reps into 15 pulses

Bad Girls (heavy)

HAMSTRINGS & GLUTES

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

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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