Name: Playbook - KICK IT With Kay - Full leg day!
Uploaded: 2024-01-01T12:36:37.746Z
Duration: 60 min
Description: Full leg day!

Lower body! Familiar movements. Challenge yourself with the weight! If you can’t go heavier during your sets add more reps. Just make sure you’re focusing on progressive overload!

Complete 12-15 leg extensions  right into 12-14 hamstring curls

Last set is a dropset:10 heavy into half the weight for double the reps (20 reps) so 30 total 

- 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

Last set is a dropset:10 heavy into half the weight for double the reps (20 reps) so 30 total 


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

Hamstring curls

Hammie & quad superset

Increase weight each set as reps go down! It’s okay if you’re not right at this rep range just a guideline 

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

10-12 reps per leg each set! 



- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

12-15 reps per leg 
⭐️NOT ABOUT SPEED! About control here. Painfully slow lol 

*modification : Bodyweight only 


-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Complete 15 sumo RDLs  into 12-15 hyperextensions

-toes turned out knees slightly bent 
-hinge from hips sending hip towards back wall 
-lower heavy db down in front of you and use your glutes to pull back up to standing without locking out your knees 

*notice how my range of motion doesn’t have to be huge, just feel it in your glutes don’t go so low that you feel a strain in your lower back

Dumbbell Sumo RDL

Weight optional here 

-hold weight at chest 
-turn toes out with pad right about hip bones 
-round your back tuck your chin 
-use glutes to squeeze and pull up upper body (but not all the way just slightly!)

*keeping work in glutes not lower back so don’t over extend!

Glute Hyperextensions

Booty superset

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!

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