Name: Playbook - KICK IT With Kay - LEG DAY!
Uploaded: 2024-01-01T12:36:38.203Z
Duration: 65 min
Description: LEG DAY!

Lower body sesh. Glutes and quad focus today 🤌🏼

READ! Important set instructions: 


⚡️First two sets are recruitment sets: 15 reps light! 45 second rest between the two

⚡️5 sets do 12 set x 12 decently heavy reps but DONT put the weight down between sets, instead hover it right before the weight stack lands for 12 seconds 

Do all 4 sets back to back. If you do have to rest rest no more than 3 seconds at a time.

Leg extensions: 12 x 12s

- Start with a narrow shoulder width stance or even a little more narrow with heals almost hanging off platform a bit(this will target quads)
- Keep your back on the pad as you lower down with tummy super tight 
- Reach parallel and push through your heels extending your legs to come up, flexing your quads at the top

*increase weight each set if you can but focused PRIMARILY on a slow even pace, depth, form, and mind to muscle connection

Hack squat (looking out)

Anywhere between 8-15 reps per set depending on weight just try to go until failure each set! 


Increase weight each set if you can while keeping work in your legs not lower back 

- Start with a super wide sumo stance with toes slightly turned out 
- Push your hips back and down
- Keep your chest up
- Extend your legs to come up without locking out

Reverse hack squat

*10 reps each leg! 


I don’t care about doing hevay here today! These are about CONTROL and keeping all the work in that front leg

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees (keeping weight in the front foot)
-come back up without locking your legs out and repeat desired amount of reps 
- Repeat on the opposite side

Smith reverse lunges

Hip abductions! 


Start heavy and drop weight as needed to get to 20 reps. If it’s easy you need to go heavier 

-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

Sled push down the turf and pull it back




Modification just do treadmill pushes! Put treadmill on high incline and push the belt using your feet for 45 seconds

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- From a squatted position 
- Grab the sled (or attach bands like me to hold) and walk backward pulling the sled with you

Sled pull

Sled push and pull

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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