Name: Playbook - KICK IT With Kay - LEG DAY!
Uploaded: 2024-01-01T12:36:37.336Z
Duration: 60 min
Description: LEG DAY!

Hitting a lil bit of everything today for a full leg burn!

Complete 12-15 hamstrings curls right into 20 bad girls! Rest 1 min and repeat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Hip abductions! 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

Warmup superset

*add weight each set if you can! But not too heavy where you sacrifice form. If you can’t get at least 6 reduce the weight!

- Begin with bar positioned on your upper back
-feet position can be where you feel strongest (personally I like my toes slightly turned out abs feet wider than hips)
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

*24 reps each set aka 12 each leg! TEST WEIGHT HERE!! Go heavy if you can (as long as you don’t feel too much in your lower back)

-put your back foot slightly behind your front leg (very little weight in this foot it is just a “kickstand” for balance!) 
-with all the weight in that front foot and a slight bend in the knee, hinge from the hips sending your Booty towards the back wall. 
-keep back straight and neck in line with spine with dumbbell close to your shins 
- While supporting yourself with opposite arm

Kickstand single leg RDL

Complete 15 heels elevated goblet squats (quad focused) right into 20 controlled sumo squats (flute focus)

*hold medium heavy db (or body weight for a modification)

- Standing with your feet close, toes slightly turned out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension without locking knees out (flex quads at the top!)

Heels elevated dumbbell goblet squat

*don’t rush these! Slow even pace down and up (time under tension!)

- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

Goblet Squat Superset

Complete 10-12 kickbacks per side right into 20 medium heavy calf raises

*12 reps each side  per set!

-almost all gyms have these but yours may look slightly different so don’t be scared to ask a worker help finding it! 

-if you cant find it you can perform same movement on a cable with an ankle strap 

-keep back flat and hips squared towards the ground 

-kick leg straight up and back like you’re stamping the ceiling where the wall and roof meet

Glute press machine (kickbacks)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles


(Modifications: can use smith machine or barbell on shoulders or hold dumbells by your side! This is just more convenient to use the seated leg press in my opinion :)

Seated calf raise

Final superset! Calfs & booty

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

LEG DAY!

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