Name: Playbook - KICK IT With Kay - JUICY PEACH 🍑
Uploaded: 2024-01-01T12:36:38.139Z
Duration: 60 min
Description: JUICY PEACH 🍑

Evans

Lower body day with a posterior chain focus!

Do the following back to back!  

-15 ball roll ins 
-25 glute bridges with abduction

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles 

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

**these should not be easy after the previous exercise! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Optional: Put heavier resistance mini band above your knees (not on them!) 

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

Banded glute bridge abductions

booty & hammie recruitment

Each set complete the following back to back:

-12 full range reps 
-10 half reps top half only 
-8 second iso hold

*increase weight each set if you can



-make sure knees don’t cave in 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
-legs can be slightly wider than hips to target outer glutes too
- Lower your glutes towards the floor & allow barbell to full touch the ground  and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Think about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top!

Barbell Hip Thrusts (half rep pulses)

-pause 8 seconds at the top of the hip thrusts movement SQUEEZING YOUR GLUTES and feeling the burn in your hammies! You should be SHAKING! Don’t rush these. Breathe through it

Hip thrusts hold

Hip thrust giant set

- 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 (slightly below knees not too low)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-add weight each set if you can while staying in 8-10 rep range. But more focused on depth and control here rather than crazy weight today 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Ultimately making our own back extension machine here! If you have one you can just use that for these glute hyper extensions! 

EACH SET: 12 weighted reps then drop the weight and go right into 12 Bodyweight 

HOW TO
-adjust squat rack to where the bar is hip level 
-put two heavy plates under feels to keep feet from sliding back 
-pad on the bar to protect hips 
-lean onto bar with toes pointed forward, slight bend in knees, feet hip width 
-think of driving your hips back as you lower your chest towards the ground 
-start the movement from your hips! 
-slight bend in knees, DONT over extend the knees

Back extension dropsets  (using squat rack)

JUICY PEACH 🍑

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

JUICY PEACH 🍑

Community

More workouts from KICK IT With Kay