Name: Playbook - KICK IT With Kay - ITS LEG DAY LOVES 💞💞
Uploaded: 2024-01-01T12:36:37.882Z
Duration: 70 min
Description: ITS LEG DAY LOVES 💞💞

Lets goooo! You know the drill. Challenge yourself with the weight and up it each set if you’re able while staying in the rep range. 

Hitting hammies quads Booty and calves for a full lower body day!

Complete 20 of each! Increase weight each set.

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

-put pads on inside of knees and squeeze your legs closed using inner thigh/quads 
-control the release and don’t fully rest until the set is done

Good girls

Warmup superset

Complete 10-15 sumo squats right into 15 heels elevated goblet squats. Notice there is one extra set of sumo squats only!

METHOD: first 4  sets increase weight stay in 10-12 rep range! 

⭐️LAST SET: go back to medium weight and do one rep, pause for 8 seconds at the bottom, then another rep holding 7 seconds at the bottom, then 6 and so on until you get to one! CRAZY BURN HERE



-feet out slightly in front of you and wide
-press through your heels and squeeze butt at the top! 
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

*modification: keep feet flat on floor or do Bodyweight only! 

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

Squat Superset

EACH LEG DO:
-10 weighted reps then drop the dbs and go into an additional 10 reps Bodyweight in the same leg 

Then switch sides! 

Aka 20 reps per leg each set

Modification: Bodyweight for all reps

Bulgarian split squat sequence

Complete 12 leg press right into 20 seated calf raises.

😂sorry the video is blurry! Didn’t realize! 
⭐️challenging weight that makes it almost impossible to get to 15 reps! If you’re getting 15 reps or more you need to go heavier! 
- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-add weight each set if you can while staying at at least 10 reps

Leg press (neutral stance)

- 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

Leg press Superset

Watch set do 5 reps into a 5 second pause THREE TIMES. So 15 total reps each set with 3 pauses. 


REST AND REPEAT ENTIRE CIRCUIT. Go heavier here

Leg extensions sequence: read description!

12 reps per leg each set 


- Get into position and place ankle attachment on cable on the lowest bitch, if you can’t find the ankle strap just place the bottom of your foot on a single handle
- Push back and up with your foot and extending your leg straight back! upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

TIP: think about kicking down a door behind you! Bring knee into chest and push straight back

Cable glute kickback

ITS LEG DAY LOVES 💞💞

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

ITS LEG DAY LOVES 💞💞

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