Name: Playbook - KICK IT With Kay - WEEK 2 DAY 6: HAMMIES & GLUTES
Uploaded: 2024-01-01T12:36:37.047Z
Duration: 65 min
Description: WEEK 2 DAY 6: HAMMIES & GLUTES

Kayla

rylie grace

Kelli

I didn’t think I was gonna be able to walk after this one🥵

Whitney Yeauger

Didn’t do hip abductions, sumo deadlift and hip thrust due to not having anything to do instead. Did it for 30 and still a killer workout

Emily Williams

I don’t think I would have never pushed myself to do so many quad extensions in one workout without following this program! SO MUCH YES. 🙌🏽💪🏽

Gabby

Glute/hamstring focused today with the exhaustion of quads at the beginning and end.

You’ll notice lots of repeated exercises (this is intentional!) The movements are very simple I want you to focus on STRENGTH today!

*Work the weight UP each set- we are going heavy here! For reference I started at 70 lbs first set then went up 10-15 lbs each set! Aim for 12 reps but if you can’t make it that’s ok.

- 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 extensions

*press through heals and keep chest up (it’s okay if you lean slightly forward- find a position that causes you to feel this in your BUTT!

*pause two seconds at the top of each rep then control way in! 

*challenge yourself to go heavy here

Hip Abduction Pause Reps (Bad Girls 😝)

*go heavy here!! Less reps, more weight! BUILDING DAT BOOTY PEEPS

- Place feet parallel shoulder width 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 (parallel/neutral feet)

Pick a medium/heavy weight and aim for 12-15 but do as many reps as possible before stopping.

- Place feet higher and wide on the platform with toes turned out 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-you should feel tension in your GLUTES and hamstrings 

**nice and controlled reps/ don’t lock out at the top

Sumo Leg Press

Complete 10 sumo deadlifts straight into 15 medium heavy bad girls . Rest and repeat circuit 3 more times

*increase weight each set! 

TIP: 
literally think of picking of a suitcase or box off the ground! Just squatting down and pushing up through the feet basically 

FORM:
- Start with feet wide and toes pointed out
- Engage your lats keeping back tight every time bar touches the ground- you aren’t ever “resting” until the set is complete!
- Pull the bar up keeping a neutral spine and upper body tight, pushing feet through the ground and squeezing your bum
- Keeping a flat back lower bar to ground

Sumo deadlift

THIS TIME DO NORMAL REPS- not pause reps like I had you do earlier. 


FORM
-depending on your height you may not be able to sit all the way back 
-it’s okay to lean forward slightly
-put the weight in your heals and push open using your butt (& side booty!) 
-if your hip flexors hurt you need to adjust the angle of your body!!

Bad Girls (hip abductions)

Superset: sumo deads & bad girls 🍑

You know the drill. 15 reps of hip thrusts then 15 split squats each leg. Rest and repeat! 

SLOW AND CONTROLLED REPS! Time under tension here

*can use barbell or booty blast machine

FORM 
- Support upper back on a bench and the barbell or machine pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes and pause for 2 seconds 
-press back up to starting through your heals pause and squeeze butt for two seconds at the top 
-keep stomach flexed at the top and think about almost tilting your pelvis upwards (it won’t actually tilt but this helps keep core strong)

Hip Thrusts: pause reps

*15 reps each leg 
-Using a single 20-30 lb DBs in the goblet position perform at chest level
*slow and controlled reps here

Db goblet bulgarian split squats

Infamous Hip Thrust & Split Squat Superset

*aim for 10-12 reps but I want you to go decently heavy! Trying to fatigue the quads since we didn’t really hit them today

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads flexing at the top of each reps for two seconds 
- lower slowly

Leg extensions: heavy pause reps

WEEK 2 DAY 6: HAMMIES & GLUTES

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Week 1 day 7: REST

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Emma Mathews

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

Karissa

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 2 DAY 6: HAMMIES & GLUTES

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