Name: Playbook - KICK IT With Kay - W1/D1 LOWER BODY
Uploaded: 2024-02-04T14:21:09.021Z
Duration: 65 min
Description: W1/D1 LOWER BODY

Lauren Cowley

🍑 on 🔥 What a perfect workout to start the year 🤩

Whitney Yeauger

Posterior chain sesh today! You know the drill. Focus on increasing weight each set if possible while still prioritizing mind to muscle!

Do the following back to back! 

12-15 hamstring curls 
20 glute bridges 
20 glute bridge abductions

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

⚡️⚡️I DIDNT HAVE A BAND BUT IF YOU DO Put a mini band above your knees 

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

glute bridge abductions

- Place heavy resistance band above knees if you have one and keep knees pushing out against it the entire time 
- Push through your heels raising your hips (think about tucking the pelvis toward belly button to engage core) 
- Engage your glutes at the top

glute bridge (mini band if you have one!)

Recruitment giantset

-as opposed to hip thrusts these are far more controlled and less explosive 

-sit on floor and rest shoulder blades on bench, barbell over hips 

-knees bent feet planted on floor slightly wider than hip width 

-keep lower back flat and chin tucked, gaze forward 

-push through heels to raise barbell towards ceiling 

-knees should stay in line with heels & bent at 90 degree angles 

-lift until upper body forms straight line shoulders to knees then return to starting position

KAS glute bridge

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

Do 10 weighted heavier Bulgarian split squats then drop the weight and go into 10 bodyweight split squats on the same leg. 

Repeat on the other side

*10 reps then onto the jumps. Then repeat on other leg 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian split squats (body weight)

Bulgarian Split squat superset

Do heavy db sumo squats right into glute hyperextensions

Aim for 8-12 reps per set! If that’s easy you need to go heavier 


- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

- adjust pad so that it hits right at hip bones
-toes slightly turned out and back slightly curved to put it in your glutes as opposed to lower back  
-Raise and lower your upper body engaging your glutes/ hamstrings 
BODYWEIGHT OPTIONAL

Glute Hyperextensions

Glute finale

W1/D1 LOWER BODY

DAILY SCRIPTURE 🕊️

W1/D2 PUSH DAY

W1/D3 CARDIO & ABS

W1/D4 PULL DAY

Anna

W1/D5 LOWER BODY

W1/D6 REST DAY 🧘‍♀️

W1/D7 REST DAY 🧘‍♀️

Now that’s how you start a Monday!!!! Great workout!

Jamie

Great start to the week!! Legs are shaking in the best way!

W1/D1 LOWER BODY

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