Name: Playbook - KICK IT With Kay - LEG DAY: HAMMIES & BOOTY FOCUS
Uploaded: 2024-01-01T12:36:37.144Z
Duration: 60 min
Description: LEG DAY: HAMMIES & BOOTY FOCUS

Lauren Cowley

Leg day best day! 

Started with extensions to pre-fatigue those quads. Rest of the workout is primarily glutes and hamstring focused

*12 reps each leg per set 
(Increase weight each set)

- Keep your core tight and avoid using your lower back or swinging! 
-control on the way down

1 leg standing hamstring curl

Complete 12-15 squats (according to your chosen weight) and then 20 sumo goblet squats.

Rest 1 min 1/2 and repeat three more times!

12-15 reps each set / adding weight each set if you can! 

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

Medium heavy-heavy dumbell! (30lbs or heavier)

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest 
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet sumo squat

Superset 1:

*10-12 reps each leg

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

*pick a weight that you can get to 12 reps but BARLEY. Should be a challenge but not impossible!

LAST SET IS A DROPSET: do 10 reps, take off a plate, 10 more reps, and repeat until you take all the plates off! Then rest.

Form:
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling squat

20 reps each set (10 each side alternating!)


FORM
- Holding barbell on your back, chest lifted and shoulders back
- Place foot up onto the box or bench and push through your heel to stand up
(Don’t lock out- keep tension in those glutes &  hammies) 
- Step down and repeat on the other side

DB step ups

Superset 2:

-Choose a HEAVY weight to challenge yourself! 
-since the weight is heavy you probably won’t be able to do it seated (if you can go for it) 
-stand up and send hips way back in a deep squat position
-keep core tight and try to stay at one consistent height when performing this (don’t bob up and down if you can help it)

Bad Girls (standing)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset 3:

Modification: use barbell or smith machine 

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Squat machine calf raise

LEG DAY: HAMMIES & BOOTY FOCUS

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 🔥

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

LEG DAY: HAMMIES & BOOTY FOCUS

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