Name: Playbook - KICK IT With Kay - Leg day! HAMS/YAMS
Uploaded: 2024-01-01T12:36:38.149Z
Duration: 60 min
Description: Leg day! HAMS/YAMS

Madi

Posterior chain focused leg day! Push some weight and let’s get it besties. Your 🍑 will thank me!

INSTRUCTIONS: 
*First three sets: weight goes up and reps go down.
*Last set: 10 reps as heaviest you can, lower the weight in half, & busy out 10 additional partial reps (just pumping at the top of the movement not full reps.. really focusing on that booty)

FORM
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring curls

- Start with a super wide, Toes turned out stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up without locking out 

-face is crammed against the pad! Shouldn’t feel pain in your lower back if so you need to adjust weight or form!

*increase weight each set if you want a challenge!

Reverse hack squat

Complete 15 hip thrusts into 12 controlled split squats each leg! 

Rest then repeat

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


- Support upper back on a bench and the barbell (or machine pad) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

hip thrusts (booty blast or barbell)

*10 reps each leg per set (modification: Bodyweight only) 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset

If you don’t have this machine just use a cable on the lowest notch with an ankle strap attachment and do normal kickbacks!  

10-12 reps per side per set!

Hammer strength hip & glute kickback

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

FORM:
-put a resistance band around the piles of the sled abs your waist
- From a squatted position keep your back and chest as upright as possible 
- Grab the band and walk backward pulling the sled with you

Banded Sled pull

Complete bad girls right into banded sled pull down the turf and back. 

Rest and repeat

SETS:
-1st three jobs crease the weight! Go heavy here. Last few reps should be doable but very difficult to complete 
-4th set: 10 reps heavy as you can go (while seated) then immediately drop weight to medium weight and do additional 10 reps pausing for two seconds on the out motion 

FORM
-depending on your height you may not be able to sit all the way back 
-it’s okay to lean forward slightly
-put the weight in your heals and push open using your butt (& side booty!) 
-if your hip flexors hurt you need to adjust the angle of your body!!

Bad Girls (hip abductions)

Leg finisher

Leg day! HAMS/YAMS

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

Leg day! HAMS/YAMS

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