Name: Playbook - KICK IT With Kay - LOWER BODY
Uploaded: 2024-01-01T12:36:38.188Z
Duration: PTnullM
Description: LOWER BODY

Lower body crushaaaaa focusing on mainly posterior chain

**these should not be easy! If so 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 keeping knees from collapsing inwards , squeezing those glutes

Banded glute bridge

-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

Glute recruitment superset

-start with cable on lowest notch with ankle attachment 

-support yourself with cable bar for balance and let your working leg cross slightly in front of you diagonally to get a stretch then bring it back and slightly to the side to really engage the glute medius

TIP: before starting can step the non- strapped foot up and over the cable (like I’m doing in video) This will help align your hips and glutes 

-kickback at about 30 degree angle

Glute Med Kickbacks

EACH SET DO THE FOLLOWING BACK TO BACK:

-8 kas glute bridge 

-8 partial reps (small pulses)

-8 second hold

-as opposed to hip thrusts these are far more controlled and less explosive 

-sit on floor and rest shoulder blades on bench, barbell over hips 

-knees bent feet planted on floor slightly wider than hip width 

-keep lower back flat and chin tucked, gaze forward 

-push through heels to raise barbell towards ceiling 

-knees should stay in line with heels & bent at 90 degree angles 

-lift until upper body forms straight line shoulders to knees then return to starting position

KAS glute bridge

- 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

After your last rep, pause at the top with your core engaged and Squeezing the glutes pause for 8 seconds

Glute bridge stagnant hold

KAS GLUTE BRIDGE GIANTSETS

Increase weight each set until you can’t without sacrificing form 

**don’t have to go this low! I am just insanely flexible and can do so without feeling it in my lower back 

-can use dumbells if prefer 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

*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
-slightly hinge forward to target more glutes or stay more upright to target more quads 
- Press through the front foots to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

LOWER BODY

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 🔥🔥

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

More workouts from KICK IT With Kay