Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY
Uploaded: 2024-01-01T12:36:37.266Z
Duration: 70 min
Description: LEG DAY BEST DAY

This one was 🥵🥵🥵

Really focused on slow controlled reps while also challenging the weight!

Complete 15 reps of each. Rest 45 seconds and repeat!

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

Jump squats

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

Hamstring curls

Superset 1

3 sets of 20 and girls into 15 good girls.

-really called hip abductions but I think bad girls is easier to remember 😝
-pick a heavy weight for you (can stay seated or stand like I am depending on how heavy you go)

Bad Girls (heavy)

-aka hip adductions
-pick medium to medium heavy weight 
-think about crushing a water melon with your thighs! 
-control the way out don’t let the machine swing your legs open

Good Girls

Superset 2

Complete sumo smith squats right into weighted split squats. Notice that the last set of squats is a dropset

Rest and repeat!

*notice how I’m not worried too much about depth!! Everyone will be different. Just go as low as you can to feel a good stretch in your glutes before coming back up.


LAST SET IS DROPSET 10 reps at your  heaviest then drop a plate and do an additional 15 reps no rest 

FORM
- Stand in a wide toed out stance 
-feet slightly in front of your body (find a position where all the weight is in your heels and tension on your booty!)
- Lower into a squat until you feel tension on your glutes 
-push through your heels and squeeeeeeze your butt to come to standing

Sumo Smith Squat

-Using a DB in the goblet position perform Bulgarian split squats (for a modification just do body weight here!!)

-15 reps per leg

DB goblet bulgarian split squats

Superset 3

Complete 15 jump squats into 20 alternating walking lunges

- Hold two weights by your sides or a sandbag on your shoulders (my preference)
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Alternate legs! Each step counts as a rep!

- Start with a sandbag or barbell on your upper back (no weight or DBs for modification)
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Sandbag walking lunges

Superset 4

*THESE SUCK SO MUCH NGL. The goal is to purposely go as slow and controlled as possible not busy out heavy reps. Time under tension 


FORM
- Support upper back on a bench and the barbell across your hips (or machine pad if using one like me)
- With both knees bent to 90 degrees 
- Lower your glutes and hold two seconds, press back up super slow for two seconds, then pause at the top for two seconds

SUPER SLOW hip thrusts w pause

Start with your heaviest weight for 10 reps, then immediately drop the weight 20 lbs for 10 more reps, then immediately drop the weight once more for 10 more reps. (30 reps per set!) 

These should BURN! Give them all ya got!

- 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 dropset

LEG DAY BEST DAY

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

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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