Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY!
Uploaded: 2024-01-01T12:36:38.240Z
Duration: 60 min
Description: LEG DAY BEST DAY!

4th set is a DROPSET aka do 10 heavy reps and lower the weight 15 lbs or so immediately go into( 10 pause reps squeezing at top for two seconds of each rep)


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

Hamstring curls

EACH SET DO THE FOLLOWING BACK TO BACK:

-10 pause reps (pause two seconds at the top of each rep)

-AMRAP pulses (till failure) 

-20 jump squats

*can use machine or barbell 


- Support upper back on a bench and the barbell or pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting pausing for 2 seconds at the top

hip thrusts with 2 sec pause

- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Thibk about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top! BREATH you’ll be burning but don’t hold your breath!

half rep pulses

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Hip thrust circuit

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
-feet higher on platform (HAMSTRING FOCUS)
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet high & 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:

*30 total reps each set aka 15 each leg! TEST WEIGHT HERE!! I HAVE A HURT WRIST SO I WENT LIGHT. Go heavy if you can (as long as you don’t feel too much in your lower back)

-put your back foot slightly behind your front leg (very little weight in this foot it is just a “kickstand” for balance!) 
-with all the weight in that front foot and a slight bend in the knee, hinge from the hips sending your Booty towards the back wall. 
-keep back straight and neck in line with spine with dumbbell close to your shins 
- While supporting yourself with opposite arm

Kickstand single leg RDL

Hip abductions! 

-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

LEG DAY BEST 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 BEST DAY!

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