Name: Playbook - KICK IT With Kay - W1/D1 baby got BACKSIDE 🍑
Uploaded: 2024-01-01T12:36:36.739Z
Duration: 60 min
Description: W1/D1 baby got BACKSIDE 🍑

Kacie

Good! The only complaint I could have if I didn’t have some of the machines needed so I guessed at what to do

Ellie

Anna

Do the following ONLY ONCE! 

-40 ball roll ins 
-30 single leg glute bridge (per leg)

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles. Little breaks as possible until all 40 are done 

- 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

- 30 reps on the right then 30 on the left




-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 glute bridge

RECRUITMENT SET

Do the following back to back. Increase weight slightly each set. Rest 45 sec between rounds

Increase weight slightly each set
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Hammie wammie (superset)

- In a seated position with neutral spine lower chest towards knees
-FEET JUST OUTSIDE SHOULDER WIDTH; as you go down feel yourself apply pressure on the floor with your heels 
-stretch and recruit the glute/ham tie (area right under your butt!) 
-it’s NORMAL for your lower back to engage a bit during this. But if it’s taking over a ton, maybe decrease weight a bit

Seated good mornings

-these are heavier so you can lean forward if it helps take it out of your hip flexors 

-hinge forward slightly press down through your heels 

-you should feel the burn under your butt cheeks and the side of your booty! Not in your hip flexors

Bad Girls

15 reps per side! PROGRESSIVELY GET HEAVIER EACH SET

Modifications: can use lighter weight or no weight or dbs at your sides 

- Begin by standing both feet on an elevated surface and weights in hands 
- Step one foot behind you and lower down into a reverse lunge keeping the work and weight in the front leg
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

DIFFERENT THAN OUR TYPICAL HYPEREXTENSIONS! 

- adjust pad so that it hits right at hip bones
-spine doesn’t curve, keep lower back straight 
‼️THINK OF STRAIGHT LEG DEADLIFT, keep yourself use your hamstrings and PUSH your hips down into the pad at the top of the movement to recruit glutes 
-only bend is in the knees- rest of the body is straight!

Glute Ham Raise

W1/D1 baby got BACKSIDE 🍑

W1/D2 UPPER BODY CIRCUIT TRAINING

W1/D3 ACTIVE REST DAY 🩵

W1/D4 LEGS (quads/glutes)

W1/D5 Arms/shoulders/ back

W1/D6 REST DAY 💤

W1/D7 REST DAY

W2/D1 LEG DAY! Glutes and hamstrings

W2/D2 UPPER 💪🏼

W2/D3 ABS / CARDIO

W2/D4 LEG DAY (quads & glutes)

W2/D5 UPPER BODY: weak point training

W2/D6 REST DAY

W3/D1 JUICY GLUTES & HAMSTRINGS

W3/D2 UPPER 💪🏼

W3/D3 CARDIO & CORE SESH

W3/D4 QUADS & GL🍑TES

W3/D5 UPPER!

W3/D6 REST DAY

W3/D7 REST DAY 💤

W4/D1 HAMS & BUM 🍑

W4/D2 UPPER: shoulders back & chest

W4/D3 CARDIO & ABS

W4/D4 Queen quads & glutes

W4/D5 Weak point training

W4/D6 REST DAY 🧘‍♀️

W4/D7 REST DAY 🧘‍♀️

W5/D1 BACKSIDE! Hams and yams

W5/D2 UPPER! 💪🏼

W5/D3 ABS & STEADY STATE CARDIO

W5/D4 QUADS GLUTES & CALVES

W5/D5 WEAK POINT TRAINING!

W5/D6 REST DAY 🧘‍♀️

W5/D7 REST DAY 🧘‍♀️

W6/D1 LEG DAY!

W6/D2 UPPER BAWD 💪🏼😏

W6/D3 UPPER DAY 2

W6/D4 cardio & core ⚡️👟

W6/D5 QUADS/GLUTES

W6/D6 REST DAY 🧘‍♀️

W6/D7 REST DAY 🧘‍♀️

W7/D1 GLUTES/HAMSTRINGS 🍑

W7/D2 Push day!

W7/D3 CORE & CARDIO 👟

W7/D4 PULL DAY 💪🏼

W7/D5 QUADS & CALVES

W7/D6 REST DAY 🧘‍♀️

W7/D7 REST DAY 🧘‍♀️

W8/D1 BOOTY AND HAMS

W8/D2 UPPER!

W1/D1 baby got BACKSIDE 🍑

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