Name: Playbook - KICK IT With Kay - PEACH PUMP🍑
Uploaded: 2024-01-01T12:36:37.732Z
Duration: 76 min
Description: PEACH PUMP🍑

GLUTES AND HAMMIES GALORE! 

We pre exhaust  the quads in warmup but other than that the workout is primarily hamstring and Booty focused. 

Challenge yourself. Don’t cheat yourself- pick challenging weight (while maintaining proper form.). Remember when you’re uncomfy is when you see the change!

Level 8 ish for 10 min! Not trying to fatigue here just getting your blood pumping

Stair master warm up

Do 12-15 extensions right into 15 banded good mornings

EACH SET= 8 right leg, 8 left leg, 16 together! 




- 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

Leg extension sequence

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Warmup superset

Increase weight each set. Last set is a dropset! Do 10-12 heavy then drop the weight quickly back to starting weight and do 10 pause reps 


-feet wide and slightly in front of you, toes slightly turned out 

-keep weight in heels and drive through the ground to come to standing by using your hammies and glutes 

-don’t lock out at top

Smith machine Sumo squats

Increase weight each set! Last set is a giant drop-set: do 10 reps then immediately drop a plate and go into 10 more reps and then once more! 


- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Do 10-12 hip thrusts into 12 reverse lunges each leg

Increase weight slightly each set if you can! 

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

Barbell hip thrusts

OPTIONAL: elevate that front food on a plate of platform for more challenge. For less challenge do Bodyweight only


⭐️12 controlled reps each leg per set! 

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Final superset

Modification: do these on the ground for easier version or on a platform for harder version 
- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

PEACH PUMP🍑

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

PEACH PUMP🍑

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