Name: Playbook - KICK IT With Kay - Lower body: quads glutes and hams
Uploaded: 2024-03-17T12:44:23.875Z
Duration: 65 min
Description: Lower body: quads glutes and hams

Quads glutes and hams for a solid full lower body sesh today!

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

-Sit in an upright position with your back against the pad and your spine neutral.

-Exhale and pull the legs together as you squeeze the pads inward.

-Once the pads touch, slowly return to the starting position.

-Repeat for the desired number of repetitions.

Good Girls

Superset: bad girls/good girls

(Can use lying hamstring curls if your gym has that!) increase weight each set 

- 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
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Complete 5 or so leg press (hammie focused) right into 20 sumo goblet squats

- Place feet wide and high on the platform.
- Keeping your back flat against the pad and core tight.
-toes slightly turned out 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (Feet high and wide)

Holding medium heavy db or kettlebell at chest! Optional: no weight 

Keep chest upright. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Painfully slow haha

Sumo goblet squat

GLUTE HAMMIE SUPERSET

- 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

Start with 2 recruitment sets of 15-20 reps. Then pick a weight that is difficult to complete 12 reps(you should be almost failing at 10 but crank out 2 more). Rest 45 seconds between these bigger sets 

After 12 reps do a 10 second rest. Then do as many reps as you can between 3-4 reps and reps 10 seconds. Repeat for the remaining sets staying in that 3-5 rep range and 10 second rest 



- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Crazy Leg extensions (IMPORTANT INSTRUCTIONS)

Complete 12 weighted split squats then drop the weights and do 12 more Bodyweight only on the right. REPEAT SUPERSET ON LEFT LEG. 

Rest then repeat entire circuit

Slightly hinge from hips to put weight in front foot 

Flex your quad each rep but don’t lock out knee

Split squat

Do 12 of these right after your weighted reps on the right! Then pick back up the weights and do 12 more then drop into 12 more of Bodyweight reps on the opposite leg

Split squats Bodyweight

Split squat superset

Lower body: quads glutes and hams

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! 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: quads glutes and hams

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