Name: Playbook - KICK IT With Kay - LEG BURN 🔥
Uploaded: 2024-01-01T12:36:37.029Z
Duration: 45 min
Description: LEG BURN 🔥

There’s a reason I added this one to my favorites 🔥

Whitney Yeauger

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

Anna

Kacie

Logan

The majority or the workout will be hamstring and flute focused. Then towards the end I will exhaust your quads with two exercises!

INCREASE WEIGHT EACH SET! I want you to challenge yourself. It should be difficult to get to rep 12 (but not impossible.) Go heavier than I did in the video- I have a wrist injury haha

-Can complete with a pair of heavier dumbbells or a barbell with plates.

-Start with the bar or dumbbells in your hands as opposed to the floor

- Slowly lower the weight with a slight bend in your knees, bending 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

RDLS

*15 reps each leg aka 30 per set
-hold a medium-heavy dumbbell in each hand or one heavy dumbbell at your chest
- 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)

*Test yourself here and push some weight! Much more than I did in the demo. Increase each set until you can no longer do so & reach at least 10 reps 

- 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 slow and controlled for 3 seconds (SLOW AND CONTROLLED)
- explode back up to starting

Barbell hip thrusts (slow down/explode up)

- Start with bar or dumbbells in your hands as opposed to the floor and your toes pointed out in a wide stance.

- Slowly lower the weight with a slight bend in your knees, bending 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

Sumo Romanian deadlifts

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell or DB
- Repeat for desired reps

(Go heavier than I did-this was just a demo!)

Heels elevated narrow stance goblet squat

YES YOU SAW THAT RIGHT. 100 NONSTOP REPS BURNOUT. Take 10 sec breaks as needed to get though but try to rest as little as possible. Weight should be on at least 35-40lbs! 


- 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
-keep your butt on the chair the entire time, do not bounce

(use much more weight than I did in the demo!!)

Leg extensions

LEG BURN 🔥

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

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Emma Mathews

Ally

LEG DAY BEST DAY

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

LEG BURN 🔥

Community

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