Name: Playbook - KICK IT With Kay - LOWER BOD! Glutes and hams
Uploaded: 2024-01-01T12:36:38.106Z
Duration: 65 min
Description: LOWER BOD! Glutes and hams

My legs are shaking and I love it! Can’t wait for tomorrow morning!

Jamie

I loved really challenging myself on back squats!! And the glute pump I got from this one was great 😍🍑

Whitney Yeauger

Posterior chain on the menu today! 

Starting with hamstrings/compound lifts then going to booty and higher volume movements. 

Go till exhaustion& failure almost every set!

Do the following back to back! No rest between rounds just firing up the glutes 


-20 glute bridge abductions 
-15 kickbacks per side

I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



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

-start on elbows keeping head and spine in line balancing on one knee
-take one leg and kick it up as high as you can (without arching your back) directly behind you. Squeeze 1 sec at the top of each rep 
-slow and controlled reps 
-after desired reps repeat on opposite side

Glute kickback (Bodyweight)

Glute warmup

Complete the following back to back 

-15 rower adductions (per side)
-45 sec wall sit addiction

-feet narrow toes pointed forward 
-sink down into a squat with a med ball between your legs (your thIghs SQUEEZING the ball to hold it between your knees)

Weighted Wall sit adduction (with med ball)

*if you would rather use an adduction machine go for it! 

15 reps per side per set

HOW TO:
-carefully put one knee on the seat of the rower
-keep yo if other foot planted on the outside of the tower 
-SLOWLY and controlled slide the knee on the seat out as far as you can while still being able to use your inner thoughts to squeeze and pull the seat back up to starting

Rower adductions

Hip adduction warm up

Complete the following back to back


-10-12 heavy hamstring curls 
-12 single leg RDL per leg

FIRST SET BEFORE STARTING: do 20 reps as a recruitment set. Easy weight 

Next 4: when you actually start working. Increase weight each time. 12 should be pretty difficult to complete but not impossible so pick weight accordingly



- 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

Seated hamstring curl

-support one knee on a bench and keep most weight in the opposite working leg 
-hold a weight between your legs 
-keep front foot slightly turned out today (sort of like a sumo position)
-hinge forward from the hips to lower the weight towards the ground and keep a slight bend in the knees at all times 
-slow and co trolled here! Keep work in that hamstring. Of your back takes over drop the weight a bit

Single leg sumo RDL (leg supported on bench)

Hamstring curl/RDL superset

Reps: increase weight each set! Then the last two sets drop the weight a bit to hit a bit higher volume. Each set pick a weight that makes hitting the rep target difficult. Going till just about failure so get a spot

FORM 
- Begin with bar positioned on your upper back. Think of tilting elbows forward slightly (this will help keep your chest up) 
-feet a bit wider than hip width with toes just slightly turned out (mainly wherever you feel Strongest)
- Brace your midline and keep your chest up
- Eyes forward as you INHALE then lower, sitting back and down
- Reach parallel and EXHALE to push through your heels to come back up without locking your knees at the top 

BREATH IS POWER HERE!

Barbell back squat

Increase weight slightly each set if you can! 10 reps should be difficult to complete!



- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes towards the floor (not all the way down though) and press back up to starting

Barbell glute bridge

Increase weight each set. Do the reps given PER side each set 

Modifications: can use lighter weight or no weight or dbs at your sides. Can also take away elevation for beginner option and do these flat on the ground 

- Begin by standing both feet on an elevated surface and weights in hands 
- Step one foot behind you and lower down into a reverse lunge keeping the work and weight in the front leg
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

LOWER BOD! Glutes and hams

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

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

LOWER BOD! Glutes and hams

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