Name: Playbook - KICK IT With Kay - FULL LEG DAY
Uploaded: 2024-01-01T12:36:37.817Z
Duration: 75 min
Description: FULL LEG DAY

Put on your scrunch butt leggings and get to work! 😂👏🏻

12-15 hamstring curls right into 20 jump squats

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

Hamstring curls

*keep chest up and go for depth here!  

-land with bent soft knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warmup Superset

12 sumo squats right into 15 weighted glute hyperextensions

**ONE REP=one DB deadlift & 1 RDL

*hold one heavy DB between legs 

*stand in a sumo stance (legs wide toes pointed out) on an assisted pull-up machine (or just two plates to elevated your feet so you can have a larger range of motion)


*complete one sumo deadlift (keeping chest upright as possible and lowering DB towards the floor pushing through your heels to standing) then go right into an RDL hinging from hips

DB sumo deadlift into RDL (on assisted pull-up machine)

- adjust pad so that it hits right at hip bones
-toes slightly turned out and back slightly curved to put it in your glutes as opposed to lower back  
-Raise and lower your upper body engaging your glutes/ hamstrings 
BODYWEIGHT OPTIONAL

Glute Hyperextensions

Booty blast superset

*15 reps each leg per set 


- Set up in a split stance with your back foot elevated on a plate or low step 
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Rear foot elevated split squat

15 quad focused leg press right into 15 heels elevated front squats

PAISE FOR 3 SECONDS AT THE BOTTOM (hardest) POINT OF EACH SQUAT! Go heavy 


⭐️feet low and feet close on platform to target QUADS 

Don’t lock out at the top!

Seated leg press (feet low and close)

MODIFICATION: NO PLATE UNDER HEELS/ BODYWEIGHT ONLY 


FORM
- Begin with bar positioned on the front of your shoulders/chest by flipped back wrists

⭐️TIP: think about crossing your arms like a genie instead of this hurts your wrist

-Feet pointed forward, heels elevated on a plate 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell front squat

QUAD KILLA SUPERSET

Same as what we started with except these should be HARD bc you are fatigued! 

Last set is a dropset twice. 10 HEAVY into 10 medium right into 10 light

Go heavy!!! All you have left in the tank.

Leg extension burnout

FULL 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

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

FULL LEG DAY

More workouts from KICK IT With Kay