Name: Playbook - KICK IT With Kay - INTENSE AF LEG DAY
Uploaded: 2024-01-01T12:36:36.744Z
Duration: 60 min
Description: INTENSE AF LEG DAY

Brittney

Kaylee

Loriann

I am literally shaking! That has never happened to me before😂

Alexis

Anna

What’s a sub for sled push if we don’t have one at our gym??

Logan

Try if you dare 🥵😝

This about killed me (in the best way)

SETS:
-1st three jobs crease the weight! Go heavy here. Last few reps should be doable but very difficult to complete 
-4th set: 10 reps heavy as you can go (while seated) then immediately drop weight to medium weight and do additional 10 reps pausing for two seconds on the out motion 

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)

SETS: increase weight each set! Stay between 12-15 reps! If it feels easy you need to GO UP!!

FORM
- 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

Do 10 HEAVY reps and immediately drop the weight to light medium weight and go into 10 pause reps. No break in between the two!

SETS: only doing 10 reps so push some weight! Don’t use momentum to “swing” your legs- nice and controlled reps

FORM
- 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

Complete a normal leg extension except SQUEEZE your quads at the top for two seconds each rep.

These are BRUTAL when added to a dropset

Leg Extensions (pause reps)

Leg extension dropset

Increase weight each set if you can! Rep range between 10-15 reps. As weight goes up reps go down!

- Start with a smith bar on your upper back
- Press hips back and lower down until your glutes touch the box
-pause for 1 second at the bottom 
- Press through heels and stand back up

Barbell box squats (slow & controlled)

Complete 20 medium weight leg press immediately into sled push down the turf and back.

Rest 90 seconds or so and repeat twice more! 

Don’t hate me

*pick a weight that you can get to 20 reps but BARELY. Should be challenging. 

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

Leg press

*EACH SET: go down the turf of your gym and back 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Superset of death: leg press & sled push 🥵

INTENSE AF 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

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

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

INTENSE AF LEG DAY

Community

More workouts from KICK IT With Kay