Name: Playbook - KICK IT With Kay - POSTERIOR FOCUSED LEG DAY 🍑
Uploaded: 2024-01-01T12:36:38.231Z
Duration: 65 min
Description: POSTERIOR FOCUSED LEG DAY 🍑

Anna

Didn’t think I was gonna be able to walk out the gym after this one 😮‍💨🔥

Whitney Yeauger

Lauren Cowley

Posterior chain focused leg day! The usual movements. Focus on hitting some new PRs and increasing the weight each set (but only if you can do so while maintaining range of motion and form!)

Do the following back to back! 

-15 ball roll ins 
-15 single leg glute bridge (per leg) 
-20 glute bridges with abduction 
-20 KB sumo squats

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles 

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- 15 reps on the right then 15 on the left so 30 total per set!



- Place heavy resistance band above knees 
-lay on your back and lift one leg
- Push through your heel of the opposite leg (the one planted on the ground) raising your hips 
- Engage your glutes at the top

Single leg banded glute bridge

**these should not be easy! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

Recruitment gaintset

EACH SET DO THE FOLLOWING BACK TO BACK:

-8 pause reps (pause two seconds at the top of each rep)

-8 normal hip thrusts full range of motion  

-8 pulses (KAS glute bridge)

*can use machine or barbell 


- Support upper back on a bench and the barbell or pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting pausing for 2 seconds at the top

Hip thrust with 2 sec pause

*can do these on a machine like this or honestly a normal barbell works even better 


FORM
- Support upper back on a bench and the barbell (or machine pad) across your hips
- With both knees bent to 90 degrees toes forward or just slightly turned out 
-chin stays tucked! 
‼️tip: think about connecting belly button to pelvis to help protect low back 
- Lower your glutes (doesn’t have to be all the way down! Just slightly- if you go too low you’ll likely feel your back) 
-press back up through your heels & squeezing your glutes to return to starting

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

Glute bridge (booty blast or barbell)

- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Thibk about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top! BREATH you’ll be burning but don’t hold your breath!

KAS GLUTE BRIDGE

BOOTY BLAST

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (neutral feet)

Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- 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

*40alternating reps each set (count each step forward as a rep)


- Lunge WAY far forward at out to the side a bit…really targeting the hammies and glutes 
-alternating legs each rep 
- Don't allow your knee to surpass your toes

Body weight WIDE walking lunges

POSTERIOR FOCUSED LEG DAY 🍑

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

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

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 FOCUSED LEG DAY 🍑

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