Name: Playbook - KICK IT With Kay - POSTERIOR! HAMS & YAMS 🦵🏼🍗
Uploaded: 2024-01-01T12:36:38.055Z
Duration: 65 min
Description: POSTERIOR! HAMS & YAMS 🦵🏼🍗

I'm definitely gonna feel this in the morning 😁

Brittney

Lauren Cowley

SETS: 90 seconds each side. Twice through. Do sets back to back no rest 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded Lateral Side Step

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release… 3 sets x 20 reps

Wall sit with abduction

SETS:
⭐️2 recruitment sets just lighter reps for 15 reps resting normal with legs extended between 

⭐️5 sets medium heavy weight of8-12 reps pausing between sets with legs UP WITH HEELS TOWARDS BOOTY to capture the blood in there. Do NOT extend no matter how bad you want to




*can do these on smith machine or just with normal barbell! I prefer smith so I can go heavier and easier to load but just preference 


- 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

Increase weight 5-10 lbs each set! As weight increases reps decrease. 

 
-Keep a slight bend at the front knee
-weight in the front heel 
- Come down until your reach shin height 
-can slightly hinge forward to target the glute/hammies

Dumbbell bulgarian split squat

⭐️24 alternating reps each set! Increase weight each set by 5-10 lbs!

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

10-15 reps per set increase weight each set until you can no longer do so without straining your lower back. 




- 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

- With the treadmill turned off, lean your body and arms against the front of the machine 
- Turn the belt with your legs, build-up momentum with the belt up to a sprint
- Do this for as many seconds as required then rest and repeat

Deadmill sprints

POSTERIOR! HAMS & YAMS 🦵🏼🍗

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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

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

POSTERIOR! HAMS & YAMS 🦵🏼🍗

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