Name: Playbook - KICK IT With Kay - LOWER BODY: glutes & hammies
Uploaded: 2024-01-01T12:36:38.003Z
Duration: 60 min
Description: LOWER BODY: glutes & hammies

Anastasia

Brittney

Monica

Leg day! Focus today is glute and hamstrings 🫶🏼

Increase weight each set! Staying in that 8-12 rep range somewhere. Last rep should be almost failed 


Neutral squat position, whatever feels most comfortable and strongest for you. 

Chest lifted, feet slightly wider than hip distance toes slightly out

Smith machine squat

- Place feet higher on the platform (if you’re taller than me your legs will be able to go higher on platform… just place in a position where you feel most the work in your posterior chain aka hamstrings glutes)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-targets the glutes!
--Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet close and high)

10 heavier reps each leg! Should be difficult to complete so pick weight challenging enough

ONLY 3 SETS SO MAKE THEM COUNT


MODIFICATION: body weight only 

10 heavier reps each leg per set you’re welcome hehe  🫶🏻

-if holding dumbell either hold one heavier one in opposite side of working leg OR hold two medium weight dbs on both sides of you 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-hinge slightly forward to shift weight into your bum more 
- Pull back up

Dumbbell bulgarian split squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight!
-bar stays super close to your body 
- Lower weight until you feel a slight stretch in your hamstrings (will depend on your flexibility!)
- Drive your hips forward and use your hamstrings to power back to standing but don’t lock out knees fully

Barbell RDL

12 reps per leg each set 


- Get into position and place ankle attachment on cable on the lowest notch

(if you can’t find the ankle strap just place the bottom of your foot on a single handle)

- Push back and up with your foot slightly turned out and extending your leg back/up 
-bend and  Lower your leg back down with control 
- Complete desired reps then repeat on the opposite side

TIP: think about kicking down a door behind you! Bring knee into chest and push straight back

Cable glute kickback

LOWER BODY: glutes & hammies

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

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

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: glutes & hammies

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