Name: Playbook - KICK IT With Kay - A SPICY LEG DAY 🌶️🥵
Uploaded: 2024-03-11T00:20:29.625Z
Duration: 65 min
Description: A SPICY LEG DAY 🌶️🥵

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

LMAO this video 

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! I want you to use mind to muscle connection here and really think about putting work into your hammies and butt 


- 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 to the floor and press back up to starting

hip thrusts (booty blast or barbell)

Do 12 hamstring curls followed by a 12 second stretch between sets as your “rest” (although this hurts like heck after about two sets lol) 


Try not to take any additional rest unless you absolutely need it. You will likely need to towards the end.

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Instead of resting, reach for your toes between sets. 

This will make your hamstrings feel like they’re going to explode 

Sry 😝

Hamstring curl stretch (between sets)

Hamstring curls (w stretch in between 😖)

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

-attach a handle to a cable machine on lowest notch 
-get in a staggered “kickstand” stance with all weight in your front foot (back foot is just for balance)
-can elevate front foot on plate to prevent from being pulled forward 
-hold handle with same hand as foot that is in front 
-slower lower down and forward 
 forward and sending hips BACK! Slow and controlled down and back to the top (don’t lock out the knee! Focus on the hamstring)

-complete reps on right side then repeat on left

Cable RDL

- Stand in a wide toed out stance with a heavy dumbbell between hands 
*elevating on plates is optional if you need more depth before the dumbbell touches the ground 
-keep your spine and neck in straight line 
-squat down with slight hinge in hips 
-come up just slightly for a small pulse then go back down
- Stand up to full extension but don’t lock out at the top! Keep a slight bend of the knees and tension in the glutes

DB sumo deadlift w pulse

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!

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

A SPICY LEG DAY 🌶️🥵

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