Name: Playbook - KICK IT With Kay - Hamstrings & booty 🫡🍑
Uploaded: 2024-01-01T12:36:38.021Z
Duration: 60 min
Description: Hamstrings & booty 🫡🍑

My Sunday afternoon got a little better after this workout. I was indeed challenged

Brittney

Working that back side today! Posterior chain up in the house woot woot! 

Focus on progressive overload: increasing weight each set if you can!

⭐️CONTROLLED REPS on the out and in, think about pushing legs through sticky mud 

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 & sides of your butt)
-press through heals 
-control the release

Bad Girls

8-12 rep range! Last rep should be almost failed! Increase weight each set until you can no longer do so and reach at least 8 reps 

-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

Somewhere in 8-12 rep range! Challenge weight without sacrificing form or feeling it in your lower back


- 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

Complete the following back to back each set:

-bulgarian split squats (8-10 reps per leg)
-sumo squat (10-12 reps)

-hold a medium-heavy dumbbell or kettlebell (beginner do Bodyweight only)
in the hand opposite of the leg that is forward 
- 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 (with DBs)

- Stand in a wide toed out stance hanging forward from your hips 
- Hold a HEAVY dumbbell or kettlebell 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

Superset

EACH SET IS A DROPSET: 8 heaviest reps right into 10 reps 15 lbs lighter right into 10 final reps 12 lbs lighter (30 reps total)


*can use laying or sitting machine whatever you prefer 
- 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

hamstring curl (dropset)

Hamstrings & booty 🫡🍑

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

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 🫡🍑

Community

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