Name: Playbook - KICK IT With Kay - WHAMMY FOR THE HAMMIES
Uploaded: 2024-01-01T12:36:37.989Z
Duration: 60 min
Description: WHAMMY FOR THE HAMMIES

Emma Mathews

Anna

Lower body day focusing on glutes and hamstrings! All things backside baby

⭐️90 seconds one side then switch to the other! then rest 45-60 sec and go right back into a second set of 60 seconds per side 


-start with band above knee (NOT ON YOUR KNEES!)
-put treadmill on super slow pace (maybe 0.5-1.0mph)
-turn your body to one side with toes pointed forward little wider than hip width 
-take little steps while staying low as possible entire time 

YOU WILL WANT TO STAND UP AND REST BUT DONT- stay in the burn)

Treadmill banded abduction walks

*last set dropset 10 heaviest reps into 10 partial reps! Pulsing at the top 

*just bc you’re laying doesn’t mean this should be EASY!! Up the weight each set and really focus on making each set very challenging 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Pick a medium/heavy weight and aim for 10-12 reps. Increase weight each set if rep range goes down slightly that’s OK! SUPER SLOW AND CONTROLLED! Controlling heavy weight is much more impressive than throwing it around 

- 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

* be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging 


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine glute bridge

Holding heavy DB between legs interlocking fingers to hold tightly 
ADVANCED: elevate feet on two platforms for more range of motion
Optional: no weight 

Hinge forward from hope but keep spine and neck in straight line. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Painfully slow haha

Sumo goblet squat

Booty superset: glute bridge & sumo squat

- 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

WHAMMY FOR THE HAMMIES

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

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

Whitney Yeauger

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

WHAMMY FOR THE HAMMIES

Community

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