Name: Playbook - KICK IT With Kay - FIRECRACKER NON CONVENTIONAL LEGS 🧨🧨
Uploaded: 2024-01-01T12:36:38.221Z
Duration: 60 min
Description: FIRECRACKER NON CONVENTIONAL LEGS 🧨🧨

Lauren Cowley

A SPICY ONE! Full lower body sesh but a bit different than usual. Starting with some typical recruitment sets but then moving into more circuit type work.

RECRUITING THE GLUTES HERE! Nothing crazy but slightly increasing weight each set. Still getting 15 reps per set at least, nice controlled reps. 

FORM
-depending on your height you may not be able to sit all the way back 
-it’s okay to lean forward slightly
-put the weight in your heals and push open using your butt (& side booty!) 
-if your hip flexors hurt you need to adjust the angle of your body!!

Bad Girls (hip abductions)

Increase weight slightly each set but still recruiting here so focused more on the squeeze than reps. Get at least 12-15 reps. Last rep should def burn 

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

You’re only real conventional lift today so really focus on Increasing weight each set! Staying in that 8-12 rep range somewhere.

As weight increase, reps decrease slightly 


Neutral squat position, whatever feels most comfortable and strongest for you. 

Chest lifted, feet slightly wider than hip distance toes slightly out

Smith machine squat

Do each back to back then rest 60 seconds and repeat: 

-60 second AMRAP air squats 
-20 reps pulse lunge per side 
-weighted wall sit 60 sec

As many as possible in 60 seconds no rest 

- Begin in a neutral squat position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Bodyweight Squat

**20 per side without locking out knee or stopping! 


-weight in front foot 
-back foot just lightly tapping floor in back for balance 
-chest lifted body upright 
-go into a lunge and do small isolated pulses without locking out knee 
-work one side before switching to other

Lunge pulse

-feet narrow toes pointed forward 
-sink down into a squat with a med ball between your legs (your thIghs SQUEEZING the ball to hold it between your knees)

Weighted Wall sit adduction (with med ball)

LEG CIRCUIT 1 🧨

12-15 reps per set per side 



- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

Complete the following back to back each set then rest and repeat!

-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

Med ball “hack” squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

LEG CIRCUIT 2 🧨

FIRECRACKER NON CONVENTIONAL LEGS 🧨🧨

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

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

LEGGIESSSS 🍑🦵🏼

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

FIRECRACKER NON CONVENTIONAL LEGS 🧨🧨

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