Name: Playbook - KICK IT With Kay - LOWER BODY! INSANE LOW INTENSITY BUT DEEP BURN🔥
Uploaded: 2024-01-01T12:36:38.044Z
Duration: 60 min
Description: LOWER BODY! INSANE LOW INTENSITY BUT DEEP BURN🔥

Glutes and hamstring KILLER! Switched up my training a bit and focusing on low intensity but oh boy did this burn like nothing ever before 🔥

I didn’t film this day so I am using old videos! That’s why I am in different outfits each video lol

Complete 30 banded wall sit abductions right into 30 alternating side steps. Little to no rest between sets! 

These should really start burning! But keep going

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release… 2 sets x 60 seconds NO REST until the set is done

Wall sit with abduction

*3 steps right AND left is one set! 30 seconds stay down entire time do not rest! Feel the burn 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded Lateral Side Step

FIRE UP THOSE GLUTES

Not going super heavy here. We are doing HIGH volume and crazy insane mind to muscle connection by contracting (flexing) the hamstrings for 2 seconds at the top of each rep 

⭐️⭐️ON THE “RESTS” I want you to lean forward and touch your toes (or as close as you can) if you are in laying machine just move to the ground for this. This will hurt more than the actual sets eventually. You’re welcome 


(Can use lying hamstring curls if your gym has that but not this)


Form
- Sit in a hamstring curl machine adjusted to you where upper pad is slightly under knees and lower pad is behind calves 
- Curl the weight with your hamstrings slow and controlled and flex for two seconds at the bottom
- Slowly return to staring position with control

Seated hamstring curl w STRETCH (read description)

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


Sorry I didn’t have time to film footage of this today! Lol


- 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

-8-12 reps EACH LEG 

-your hammies should be SUPER pumped right now so be careful and do these all PAINFULLY SLOW



- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

EACH SET DO THE FOLLOWING BACK TO BACK:
**can do these with a normal barbell with back on bench 


-8 pause reps (pause two seconds at the top of each rep)

-8 normal glute bridges 

-8 tiny pulses

*can use machine or barbell 


- Support upper back on a bench and the barbell or pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting pausing for 2 seconds at the top

hip thrusts with 2 sec pause

*can do these on a machine like this or honestly a normal barbell works even better 


FORM
- Support upper back on a bench and the barbell (or machine pad) across your hips
- With both knees bent to 90 degrees toes forward or just slightly turned out 
-chin stays tucked! 
‼️tip: think about connecting belly button to pelvis to help protect low back 
- Lower your glutes (doesn’t have to be all the way down! Just slightly- if you go too low you’ll likely feel your back) 
-press back up through your heels & squeezing your glutes to return to starting

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! There is a good bit of volume here. I want you to use mind to muscle connection here and really think about putting work into your hammies and butt

Glute bridge (booty blast or barbell)

- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Thibk about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top! BREATH you’ll be burning but don’t hold your breath!

half rep pulses

BOOTY BLAST

*10-12 reps each side (increasing weight each set if you can!) 

Modifications: can use lighter weight or no weight or dbs at your sides 

- 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

Complete 12 deficit lunges then go right into 20 glute bridges on the same leg! 

Then go back and repeat on the other side! 

No resting between sets since we are alternating sides

*12-15 controlled reps each side (increasing weight each set if you can! focus on depth! 

Modifications: can use lighter weight or no weight or dbs at your sides 

- 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

**DO THESE BODYWEIGHT ONLY. Since paired with lunges you should be hurting already lol 

- Push through your heel raising your hips 
- Engage your glutes at the top

Single leg hip thrust

Superset

LOWER BODY! INSANE LOW INTENSITY BUT DEEP BURN🔥

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

LOWER BODY! INSANE LOW INTENSITY BUT DEEP BURN🔥

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