Name: Playbook - KICK IT With Kay - Legs! Hammies and glute focus
Uploaded: 2024-01-01T12:36:37.648Z
Duration: 65 min
Description: Legs! Hammies and glute focus

Focusing primarily on hamstrings and glutes today! (With a little quads)

Complete 15 hamstring curls right into 15 Bodyweight squats

- Begin in a neutral squat position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Bodyweight Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Warmup superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box (or bench) but DONT REST them
- Press through heels and stand back up without locking out knees 

Increase weight each set if you can! But not too heavy- I want you to be able to do at least 8 reps

Barbell box squats

Reps:10 heavier reps each leg per set 

THESE ARE ADVANCED. Modify if needed

Form:
- Lower slowly on same side as dumbbell 
-non working leg is against the wall! 

(Optional: other foot on floor in kickstand position instead of wall)
- While supporting yourself with opposite arm

Single leg RDL (foot on wall)

- Holding the end of the landmine bar in goblet position with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

LAST SET IS A DROPSEY! 10 reps, drop a plate, 10 reps drop a plate, 10 reps

Landmine goblet sumo squat

-stand supported yourself with cable bar
- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for 12 reps then repeat on other side

Cable abductions

16 alternating step ups into 14 glute hyperextensions

Barbell on back (nothing too heavy maybe 30-40 lbs your legs should be toast by now)

Modification: Bodyweight only 


- Stand in front of a box
- Step up (tight core, keeping weight slightly forward really pressing through that flat foot)
- Keep your chest up as much as possible 
- Lower to ground with control and repeat with other leg

Box step up

TIP: if you have a hard time feeling these I. Your glutes and not lower back practice by doing Bodyweight only! Focus on mind to muscle connection 


- Hold a weight at your chest
- Raise and lower your upper body (tuck chin and round spine!)
-use glute and hammies (not lower back) to lift and lower (it’s okay if you don’t have a huge range of motion here it’s a really isolated exercise)

Weighted hyperextensions

Burnout

Legs! Hammies and glute focus

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

Legs! Hammies and glute focus

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