Name: Playbook - KICK IT With Kay - LEAN MEAN LEG MACHINE
Uploaded: 2024-01-01T12:36:37.836Z
Duration: 75 min
Description: LEAN MEAN LEG MACHINE

Hitting quads hammies and Booty today for an all around insane leg pump!

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Stair climb

10 reps per leg each set!


- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

Complete 12-15 narrow stance smith squats right into 10 weighted Bulgarian split squats on each leg! 


Then rest and repeat.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down as if you were sitting in a chair.
- Reach parallel and push through your heels to come back up
-DON'T LOCK OUT AT THE TOP! Keep a slight bend in your knees between reps.
*quad focused movement

Smith Machine Narrow Stance Squat

*12-15 reps each leg per set! Should BURN

Optional: Bodyweight only for beginners 

-hold a medium-heavy dumbbell in each hand
- 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
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian Split Squats (with DBs)

SUPERSET 1

Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Complete 10-12 challenging weight barbell hip thrusts then pick up dumbells for 20 alternating curtsy lunges

⭐️NOTICE: there’s one extra fourth set of hip thrusts only!

- 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

Barbell hip thrusts

*20 alternating reps (total of 10 on each side)

❤️NOTICE: there’s only 3 sets of this 

- Holding either two dumbells on your shoulders or a single heavy dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position
-repeat on other side
*key here is slow and controlled! Go for depth and don’t let that knee go over your toes!

DB curtsy lunge

Superset 2

Complete 10 hammie curls per leg right into 20 “good girls!”

Rest and repeat twice more

-aka hip adductions
-pick medium to medium heavy weight 
-think about crushing a water melon with your thighs! 
-control the way out don’t let the machine swing your legs open

Good Girls

-single leg! Work your right side then your left. 10 reps per leg each set! 

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

Single Leg Hamstring curls

Superset 3

LEAN MEAN LEG MACHINE

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

LEAN MEAN LEG MACHINE

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