Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY! Lower body DEMOLISHER
Uploaded: 2024-01-01T12:36:37.969Z
Duration: 60 min
Description: LEG DAY BEST DAY! Lower body DEMOLISHER

Monica

maggie smith

Today we focus on the hammie and glute staples and end with a crazy quad pump. 

The instructions of how to complete each set are important today so be sure to read the descriptions 💪🏼

Complete 12-15 hamstrings curls right into 20 bad girls! Read description for instructions on the last set of bad girls.

Rest 1 min and repeat

Increase weight each set! Really focus on mind to muscle warming up those hamstrings and glutes

EACH SET DO 12 FULL REPS INTO 12 TOP HALF ONLY. (Tiny isolations)

*shown in demo clip: last two full reps onto first few half reps 

FORM
- 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”

⭐️when doing the top half only reps stay right in the sweet spot where there is tension on the hamstrings the entire time. Don’t “bounce” the weight but control it with tiny isolations.

Hamstring curls: 12 full range 12 top half only

Hip abductions! 

LAST SET: do 20 normal reps, then drop weight by 20 lbs and immediately do 15 pause reps (pausing for two seconds at tops of each rep with legs wide) then drop weight 20 more lbs and do an additional 20. YOUR BUTT SHOULD BE ON FIRE



FORM
-sit on the edge of seat with spine tall 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty
-press open your legs as wide as possible getting as much range of motion as you can 

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

Bad Girls

Hamstring/glute superset

DIRECTIONS:

SET 1-3: Increase the weight each set! As weight increase reps will naturally decrease. 

SET 4: MASTER REPS- 2 seconds down, 2 seconds up each rep. medium heavy weight here (might have to remove a bit from your previous set) 
-super challenging but should still be able to control the weight 

SET 5: 50 REP DROPSET! 🫢 basically you are doing as many reps as you can at your max weight before dropping the weight lower (taking off a plate or so) When you do drop the weight do it QUICK and get right back to leg press. Keeping dropping the weight and repping out reps until you get to 50! Crazy I know but don’t cheat it. Don’t rest unless you’re taking off a plate!




FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (READ DESCRIPTION)

- Stand in a wide toed out stance with barbell loaded with weight that’s challenging but you can control 
- keep a slight bend in your knees, hinge from your hips and send your hips way back while bringing that dumbbell towards the ground 
-keep your back straight
- Stand up to full extension but don’t lock out at the top! Keep a slight bend of the knees and tension in the glutes

FORM>WEIGHT HERE TODAY! But increase weight each set if you can do so while keeping proper form

sumo deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight!
-bar stays super close to your body 
- Lower weight until you feel a slight stretch in your hamstrings (will depend on your flexibility!)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

🔴FORM IS DIFFERENT TODAY: I want the weight stack to touch every single rep for a FULL range of motion. I didn’t say SLAM! Control the weight to lightly tap. If it doesn’t tap the rep doesn’t count!  (these are insanely difficult if you do them right!) 

🔴not wasting time with light weight here- start on a heavier weight and add 20 lbs or so each set! FINAL BURNOUT LETS GO

🔴Last set is a dropset: do 8 of your heaviest reps into 10 reps 15 lbs lighter into 12 reps 15 lbs lighter  (no resting until allllll 50 reps are done!)

It’s supposed to be challenging!! 

- 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

Full range Leg extension (read description)

LEG DAY BEST DAY! Lower body DEMOLISHER

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

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 BEST DAY! Lower body DEMOLISHER

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