Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY! Quads hams & glutes!
Uploaded: 2024-01-01T12:36:38.048Z
Duration: 60 min
Description: LEG DAY BEST DAY! Quads hams & glutes!

Loriann

Anna

Lauren Cowley

Full lower today! Working on building lean muscle. Pushing yourself with weights/reps and aiming for progressive overload (each set should get harder and harder!)

Each set do the following back to back/ 

-10-15 sumo smith squats 
-15 heels elevated goblet squats

METHOD: try to increase weight each set. Aim to stay in 10-15 rep range but adjust as needed depending on your goals 



-feet out slightly in front of you and wide
-press through your heels and squeeze butt at the top! 
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

Superset: sumo squat and goblet squats

Feet super wide slightly out in front of you, toes turned out 

Squat down PAUSE 10 SECONDS. Come up then squat down and PAUSE 9 SECONDS. Repeat until down to 1 second!

Smith Sumo Countdown Pause Reps

Challenging weight but not so heavy that you feel it a ton in your lower back. Think about controlling the weight and really engaging those hamstrings/glutes 


- 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

Complete the following back to back each set: 

-10-12 narrow leg press (quad focused)
-12-15 DB sumo deadlift

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position while flexing the quads
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet low and close)

- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

Leg press superset:

50 reps NONSTOP

(well as little rest as possible! If you need to rest take little 5 second rests after every 10 or so reps) Do AS MANY REPS AS POSSIBLE BEFORE DROPPING THE WEIGHT. Drop the weight as needed I. Order to get to 50 reps

Leg Extension Burnout

LEG DAY BEST DAY! Quads hams & glutes!

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

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 BEST DAY! Quads hams & glutes!

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