Name: Playbook - KICK IT With Kay - HAMSTRINGS/GLUTES ⚡️🤌🏼
Uploaded: 2024-01-01T12:36:38.212Z
Duration: 65 min
Description: HAMSTRINGS/GLUTES ⚡️🤌🏼

Lauren Cowley

Posterior chain sesh today! You know the drill. Focus on increasing weight each set if possible while still prioritizing mind to muscle!

Do the following back to back! 

12-15 hamstring curls 
20 glute bridges 
20 glute bridge abductions

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

⚡️⚡️I DIDNT HAVE A BAND BUT IF YOU DO Put a mini band above your knees 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

glute bridge abductions

- Place heavy resistance band above knees if you have one and keep knees pushing out against it the entire time 
- Push through your heels raising your hips (think about tucking the pelvis toward belly button to engage core) 
- Engage your glutes at the top

glute bridge (mini band if you have one!)

Recruitment giantset

-as opposed to hip thrusts these are far more controlled and less explosive 

-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 then return to starting position

KAS glute bridge

Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- 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 10 weighted heavier Bulgarian split squats then drop the weight and go into 10 bodyweight split squats on the same leg. 

Repeat on the other side

*10 reps then onto the jumps. Then repeat on other leg 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian split squats (body weight)

Bulgarian Split squat superset

Do heavy db sumo squats right into glute hyperextensions

Aim for 8-12 reps per set! If that’s easy you need to go heavier 


- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

- adjust pad so that it hits right at hip bones
-toes slightly turned out and back slightly curved to put it in your glutes as opposed to lower back  
-Raise and lower your upper body engaging your glutes/ hamstrings 
BODYWEIGHT OPTIONAL

Glute Hyperextensions

Glute finale

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 🍑🦵🏼

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 ⚡️🤌🏼

Community

More workouts from KICK IT With Kay