Name: Playbook - KICK IT With Kay - A SPICY LEG DAY
Uploaded: 2024-01-01T12:36:38.162Z
Duration: 60 min
Description: A SPICY LEG DAY

Emma Mathews

Complete the following back to back: 

-20 foam roller “hack squats”
-30 sec wall sit

-sort of making our own hack squat here 
-get a foam roller (or ball) and place between your spine and wall 
-start with the foam roller or ball on lower back standing 
-squat down, as you do the the foam roller will roll up to shoulder blades. Then push up and flex quads at the top, without locking out knees

Foam roller “hack” squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

-Sink low into a squat with feet hip width. Back against wall
-think about pushing through those heels and squeezing the glutes to activate them

Wall sit

Quad warmup

*as reps go down, increase weight 

- Start with feet wide and toes pointed out
- Engage your lats and squat deep
-keep bar CLOSE to your shins 
- Pull the bar up keeping a neutral spine and upper body tight and pressing through your heels
- Reach full extension with your legs 
- Keeping spine straight and chest up  lower bar to ground

Sumo deadlift

5 reps pausing 3 seconds at the bottom then go right into 10 normal reps. Complete all 15 on one leg before moving to the other!  each leg! 

- Hold a dumbbell at your chest
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
-pause for 2 seconds 
- Push through your heel and stand up without locking out at the top

DB Bulgarian split squats (with pause reps!)

Do the following back to back: 

-10 heavy leg extensions 
-10 second hold on the last rep of the leg extension 
-16 alternating heel elevated forward lunges

10 reps heavy as you can while controlling the reps.

Leg Extensions

-on your last leg extension rep hold at the top of the movement for 10 seconds squeezing and flexing the heck out of your quads

Leg extension hold

*optional for more challenge in the quads: elevate your heel on a plate 

- Holding dumbbells at your sides or one heavy one at your chest 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate sides

Dumbbell forward lunges

Quad demolisher

Attach a handle to a cable machine on lowest notch 

Put bench or step right beside the cable machine and grab handle with opposite hand as working (steeping) leg 

Complete 10 HEAVY CONTROLLED reps on each leg per set! 


**note: you’ll have to switch the side of the box for each leg

Cable Glute Step Ups

Complete the the following back to back each set. High volume but don’t rush the reps! Control 

-20 weighted narrow goblet squats 
-20 Bodyweight only narrow goblet squats

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

- Elevate heels onto one or two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing out slightly heels close together   (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension but NOT locking out- flex quads for a second at the top

DB heels elevated goblet squat

*little range of motion here! Think pulsing 

- Elevate heels onto one or two stacked plates
-toes are facing out slightly heels close together   (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to only 3/4th of the way! Keeping insane tension in the quads

Bodyweight heels elevated goblet squat 3/4 pulses

Quad goblet squat superset

A SPICY LEG DAY

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

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

A SPICY LEG DAY

Community

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