Name: Playbook - KICK IT With Kay - Glute demolishing leg day 🍑
Uploaded: 2024-01-01T12:36:37.573Z
Duration: 70 min
Description: Glute demolishing leg day 🍑

This one was no joke! Not for the faint hearted. I wanted to cry during some of it but it burned SO GOOD! Such a good booty pump

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

Jump squats

20 reps per leg first two sets medium weight. Last set go 10 lbs heavier for 15 reps each leg 

- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Weighted Bulgarian split squats

Decently heavy weight for 12 (last rep should be failed.. if not go heavier)

Last set do 10 reps HEAVY like a weight you don’t even think you can do. Just try! Then drop the weight to half that weight and immediately go into 20 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

Leg extensions

Sorry in advanced for this one hahaha 

12-14 reps hip thrusts right into 12-15 reps hammie curls

12-15 rep range! Last two reps should make you want to cry haha

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting


(Can use barbell or machine here!)

hip thrusts

*MY FORM WAS SLOPPY HERE! I was fatigued. But ideally you want to try to keep your hip bones down on the pad!

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

Hamstring curls

Booty BURN superset

Complete 15 leg press into 20 total alternating walking lunges

*LAST SET IS 50 REPS STRAIGHT! Little rest as possible. Never re rack the weight until the set is complete 


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

20 reps total! Alternating legs each rep. Pause at bottom of each rep for 2 seconds or so 

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Leg press walking lunge superset

Complete 10 MASTER REPS sumo smith squats right into master reps of hip abduction

- On smith machine pick a lighter weight (going for control here not weight) put the bar on shoulders and stand with feet wide and toeds out
- Push your hips back and down as you lower slowly for two seconds 
- Reach parallel and pause for two seconds at the bottom 
-push through your heels to stand up slowly by engaging glutes

Smith sumo squat: master reps

Painfully slow here! 

2 seconds out, pause for two seconds at the top of the movement (really gets the glutes) Then two seconds closing

Master reps: bad girls

Last superset!

Glute demolishing leg day 🍑

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

Glute demolishing leg day 🍑

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