Name: Playbook - KICK IT With Kay - FULL LOWER
Uploaded: 2024-03-24T13:10:03.192Z
Duration: 65 min
Description: FULL LOWER

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

Braelyn

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Increase weight each set on extensions. Prisoner squats are Bodyweight only!

8-15 reps 
- 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
AS REPS GET FEWER, SETS GET HEAVIER!

Leg extensions

- With hands at your head and chest lifted perform a wide stance squat 

-optional: hold a dumbbell or kettlebell at chest level

Prisoner Squat (body weight)

Extension & prisoner squat superset

Do 8-15 hamstring curls followed by a 30 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.

INSTRUCTIONS: 
*First three sets: weight goes up and reps go down.
*Last set: 10 reps as heaviest you can, lower the weight in half, & busy out 10 additional partial reps (just pumping at the top of the movement not full reps.. really focusing on that booty)

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

Lying Hamstring curls

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 😖)

12 each leg! TEST WEIGHT HERE!! Go heavy if you can (as long as you don’t feel too much in your lower back)

-put your back foot slightly behind your front leg (very little weight in this foot it is just a “kickstand” for balance!) 
-with all the weight in that front foot and a slight bend in the knee, hinge from the hips sending your Booty towards the back wall. 
-keep back straight and neck in line with spine with dumbbell close to your shins 
- While supporting yourself with opposite arm

Kickstand single leg RDL

8-12 rep range!  


Increase weight each set of you can 
*slow and controlled 
-Keep a slight bend at the front knee
*hungr slightly forward with upper body to target more glutes and allow that knee to trace slightly past the ankle 
-Come straight down until your reach shin height and feel stretch in your hamstrings 
-push through the floor with those heals and squeeze those glutes to pull you back up

DB bulgarian split squat

Can use an Angeled or lying leg press 

Pick a medium/heavy weight and aim for8-15 rep range: but do as many reps as possible before stopping.Puck a weight that you can keep proper form. Increase reps instead of weight if you need 

- 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

FULL LOWER

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

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 LOWER

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