Name: Playbook - KICK IT With Kay - hamstrings & glutes 🍑
Uploaded: 2024-01-01T12:36:38.122Z
Duration: 60 min
Description: hamstrings & glutes 🍑

Posterior chain today! Not super high volume just the basics with rest between sets. Push some weight. Growing that backside!

Hip abductions! 

Can lean forward slightly- positioning will depend on your body! Do what feels good and what you don’t feel in your hip flexors. 

Press through your heels

Bad Girls

Increase weight each set! Aim for 10-15 reps each set 


- 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

INSTRUCTIONS: 
Pick a weight that makes getting the last two reps each set hard but not impossible to complete. Focus on control here! Keep work in hammies not your lower back 

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

Lying Hamstring curls

Increase weight each set 

- Stand in a wide toed out stance with either two dumbbells in each hand or one heavier db in front of you 
- Hjnge from hips and keep chest upright while sending your hips to the back wall
-keep your back straight and go down until you feel the stretch in your hamstrings then control the way up (use your hammies and glutes to bring you to standing)
- Stand up to full extension

DB sumo deadlift

⭐️not full range of motion like normal! Moderate ROM just keeping burn
⭐️Pick a medium/heavy weight and aim for 12-15 reps keeping all the work in the posterior chain not the quads! 

- 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 slightly but not full range of motion 
- 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

Moderate range Leg Press (sumo)

If on angled smith machine stand in front of it so you rack it behind you 

- Stand in a wide toed out stance 

-legs are slightly in front of you and when you squat send your booty down feeling your booty stretch then tighten your bum to lift back up to standing without locking out the knees 

*increase weight each set if you can. Aim for 12-15 reps

Smith sumo squat

hamstrings & glutes 🍑

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

Anna

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

Emma Mathews

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

hamstrings & glutes 🍑

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