Name: Playbook - KICK IT With Kay - JUST PEACHY (booty and hamstrings!)
Uploaded: 2024-01-01T12:36:37.761Z
Duration: 70 min
Description: JUST PEACHY (booty and hamstrings!)

Loriann

A killer lower body day! Some solid compound movements that I really want you to focus on going heavier on. Also some accessory exercises added in for that extra burn!

INCREASE WEIGHT BY A BIT EACH SET… last set do 10 heavy then drop the weight in half and do 10 pause reps (squeezing for two seconds at the top)




- lay on your stomach or stay seated- depending on which machine your gym has 

-keeping your hips on the pad the entire time if you are lying down 

-Bring your heels towards your glutes

- Lower with a slow controlled motion

-don't fully lock out!! keep the tension on the hamstrings by starting your next rep right before you reach full extension

Hamstring curls

*can do these on smith machine or just with normal barbell! I prefer smith so I can go heavier and easier to load but just preference 


- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

METHOD: first three sets increase weight stay in 8-12 rep range! But push yourself and test the weight!



-feet out slightly in front of you and wide
-press through your heels and squeeze butt at the top! 
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

*use heavy dumbbells here if you have them! 

- With a slight bend at the knee come down to shin level (or further if you’re flexible like me) until you feel a stretch in your hamstring. 

*Think about HINGING from your hips and sending your bum to the back wall!

- Keep a neutral spine and tight core 

- Push through your heals and squeeze your bum to pull back up, keeping the dumbbells close to your body

DB RDL (HEAVY)

Hip abductions! 

⭐️last set is a dropset; 15 heavy tight into 15 medium right into 15 light…45 straight reps total no rest until entire set is DONE! ◡̈ 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) I prefer to lean forward and put the weight in my heels 

-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

JUST PEACHY (booty and hamstrings!)

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

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

JUST PEACHY (booty and hamstrings!)

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