Name: Playbook - KICK IT With Kay - LEG DAY!
Uploaded: 2024-01-01T12:36:37.940Z
Duration: 60 min
Description: LEG DAY!

Gill

Not a ton of exercises- just the basic compound exercises with two accessory exercises. Effective and to the point! Make EACH rep count! Push your limits each set

-set 1 is warmup weight 
-next three sets add some weight! Really challenge yourself 

FORM
-neutral foot positioning slightly wider than shoulders 
- 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
- Reach parallel and push through your heels to come back up

Barbell back squat

EACH SET= 8 right leg, 8 left leg, 16 together! 




- 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 extension sequence

SET 1: 50 normal paced reps non stop (yes crazy I know- take 10 second breaks when needed but don’t rack it!)

SET 2&3: add a bit more weight and do 12 master reps as shown (two seconds down, two second pause at bottom, two seconds up)

SET 4: exact same as set 1 (50 rep burnout with starting weight)


FORM TIPS:
Feet parallel about shoulder width apart, toes pointed forward 

Back stays pressed against the pad

DONT lock out knees at top

Leg press

**not going super heavy here today- I want you to literally be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging 


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts

-10 reps per leg! Should be difficult to complete if not go heavier. 

- Lay on stomach keeping your hips on the bench the entire time
-Bring one of your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings 
-do the desired number of reps then repeat on the other leg

Iso Hamstring curls

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

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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