Name: Playbook - KICK IT With Kay - BUILDIN’ LEGGGIEEESSS
Uploaded: 2024-01-01T12:36:37.286Z
Duration: 60 min
Description: BUILDIN’ LEGGGIEEESSS

Today is all about testing the weight! Push yourself. Get uncomfy. Remember that the reps you don’t want to finish but push through anyways are the ones that make the difference.

*medium weight here, high volume. Really engaging/isolating the glutes and hamstrings not “flinging” the machine up and down. 

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

Hamstring curls

-these are HEAVY so you can stand! 

-hinge forward slightly press down through your heels 

-you should feel the burn under your butt cheeks and the side of your booty! Not in your hip flexors

Bad Girls

*increase weight each rep 

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Complete 10-12 hip thrusts into 15 split squats each leg

**can use barbell or hip thrust machine here (your preference) 

-pick a heavy weight where 10-12 is difficult to complete! 
- 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

-Using a single heavy kettlebell at chest complete 15 controlled reps each leg (don’t rush these!)

KB goblet bulgarian split squats

Superset 1

- Start with a narrow stance
- Push your back in to the pad
- Lower until your reach parallel
-pause for TWO seconds at the bottom of each rep 
-drive through your heels to stand up to full extension (without locking your knees)
- Keep your chest up

Hack squat - narrow stance

Pick a medium heavy weight. These are all about time under tension! 

2 seconds down, pause 2 seconds at bottom, then 2 seconds back up. 

Immediately into next rep no resting at the top! 


Aim for 8 at least but try to make it to 10 reps if you can!

2-2-2 Leg Press

50 reps medium heavy weight. As little rest as possible! If you need to rest take little 5 second rests after every 10 or so reps.

Leg Extension Burnout

BUILDIN’ LEGGGIEEESSS

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

BUILDIN’ LEGGGIEEESSS

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