Name: Playbook - KICK IT With Kay - LEG DAY (hotel gym edition hehe)
Uploaded: 2024-01-01T12:36:37.976Z
Duration: 65 min
Description: LEG DAY (hotel gym edition hehe)

Monica

Emma Mathews

Hitting full lower body today! 
Hitting glutes, hamstrings, quads and calves 🔥 

I was SO BLOATED and having major digestion issues from traveling this day. I felt so icky and not strong but I put in the work anyways. Every workout doesn’t have to be perfect- you just have to show up 🫶🏼

Do 12-15 hamstring curls and 12-15 leg extensions back to back. Working weight up each set

- 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

- 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

QUAD & HAMMIE SS

Sorry h didn’t have my tripod so the angle is bad- but you can’t see the bench between my feet! 

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box (or bench) but DONT REST them
- Press through heels and stand back up without locking out knees 

Increase weight each set if you can! But not too heavy- try to stay in 6-10 rep range

Barbell bench/ box squats

Do 10 weighted heavier Bulgarian split squats then drop the weight and go into 10 jumping split squats on the same leg. 

Repeat on the other side

*10 heavier reps then drop weights and go into the jumps. Then repeat on other leg 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Jumping bulgarian split squat

Bulgarian Split squat superset

Complete 12 leg press right into 20 seated calf raises.

- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-add weight each set if you can while staying at at least 10 rep
⭐️you can use normal seated leg press or hack squat!

Leg press (neutral stance)

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Leg press Superset

- Stand in a wide toed out stance with a heavy db between your feet
- Keeping your back straight perform a squat 
-once back at the top, immediately send hips back towards the back wall to perform a sumo Romanian deadlift (keep slight bend in your knees!)

sumo squat to RDL

LEG DAY (hotel gym edition hehe)

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

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

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 (hotel gym edition hehe)

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