Name: Playbook - KICK IT With Kay - W3/D6 PEACH PUMP🍑
Uploaded: 2024-01-01T12:36:37.086Z
Duration: 76 min
Description: W3/D6 PEACH PUMP🍑

Emma Mathews

Anastasia

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

W3/D6 PEACH PUMP🍑

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

Kelli

Nicole

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

Tiffany

W1/D3 LEGS

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W3/D6 PEACH PUMP🍑

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