Name: Playbook - KICK IT With Kay - Hamstrings & booty 4 my cuties 😚🍑
Uploaded: 2024-01-01T12:36:38.075Z
Duration: 65 min
Description: Hamstrings & booty 4 my cuties 😚🍑

Posterior chain today! It’s a fun one. Challenge the weight and push yourselves queens

Complete the following back to back

-10-15 hamstring curls 
-15-20 bad girls (hip abductions)

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

LAST SET: giant dropset! Go as many reps heavy as possibly before dropping the eight- keep dropping as needed until you get to all 40 reps 




-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

Hamstring/hips superset

First set: warmup just 15 easy reps for form 

Set 2-3 Pick a medium/heavy weight and aim for 8-15 but do as many reps as possible before stopping! Increase weight each set ..as you do reps will naturally decrease 

Set 4: giant dropset! Leave your heaviest weight on there to start and do as many reps as you can, dropping plates as needed, to get to 50 REPS!!! No rest unless it’s quickly dropping the weight 


- 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

Each set do 10 full range reps right into 10 partial pulse reps (top of the movement only)

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


Doesn’t have to be done on smith machine I just was on a time crunch and this is quicker to load and unload 

- 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

SMITH HIP THRUSTS SUPERSET:

Complete 10-12 sumo deadlifts with into 10-12 RDLs. Pick a weight that’s challenging to complete!

-put a barbell into the Landmine setup (most gyms have them you just might have to ask someone who works there if you can’t find it! :)

- Stand in a wide toed out stance with a the bar gripped  between your legs 
- Keeping your back straight and chest up, squat down (sending hips down and back) and touch the weight (or just about) to the floor 
-push through the heals and squeeze the hips to come to standing but don’t lock out your knees!

Landmine sumo deadlift

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Landmine Superset

10 CONTROLLED reps per leg each set 



Optional: Bodyweight only 

- 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 up ham focus

Hamstrings & booty 4 my cuties 😚🍑

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 & booty 4 my cuties 😚🍑

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