Name: Playbook - KICK IT With Kay - LEG DAY!
Uploaded: 2024-01-01T12:36:38.250Z
Duration: 45 min
Description: LEG DAY!

Not many movements today but we are focused on QUALITY > QUANTITY. Focus on progressive overload each lift (adding weight each set!)

Do the following back to back! No rest between rounds just firing up the glutes 

-20 glute bridge 
-20 glute bridge abductions 
-15 kickbacks per side

focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling then lower down with control and repeat 


Keep tension on band so knees don’t cave in

Banded glute bridge

I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

-start on elbows keeping head and spine in line balancing on one knee
-take one leg and kick it up as high as you can (without arching your back) directly behind you. Squeeze 1 sec at the top of each rep 
-slow and controlled reps 
-after desired reps repeat on opposite side

Glute kickback (Bodyweight)

Glute warmup

Increase weight each set by 10 lbs or so! 
Last set do 8 heavy reps into additional reps till failure at half the weight!) Just pulsing at the top not allowing legs to extend all the way down between reps)



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

Hamstring curls

- 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

First three sets increase weight! As weight increases reps will naturally go down. LAST SET DROPSET FROM 10 heavy in 10 pause reps pausing at bottom of each rep for two second 

Don’t lock out at the top!

Seated leg press

Increase weight each set! Last set is a dropset until failure : start on heaviest weight you can do 5 reps on and then drop as needed until you get to 50 reps no rest 

Form 
- 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 extensions

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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