Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY
Uploaded: 2024-01-01T12:36:37.463Z
Duration: 61 min
Description: LEG DAY BEST DAY

- 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

Hip abductions! 
Increase weight each set 


Can lean forward slightly if needed! Feel it in your glutes

Bad girls

Increase weight each set by 25-45 lbs each side! Aim for 12-15 reps each set first four sets and last set drop to starting weight for 50 reps burnout 


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

METHOD: first three sets increase weight stay in 10-12 rep range! Last set drop down to starting weight but do 12 PAUSE REPS (aka pause for two seconds at the bottom of each rep!)



-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

- Keep your chest up holding kettlebell at chest (optional: body weight or dumbells) 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
-PAUSE FOR TWO SECONDS at bottom of each rep 
- Step forward and repeat

Dumbbell walking lunges

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

Hamstring curls

Same as what we started with except these should be HARD bc you are fatigued! 

Last set is a dropset twice. 10 HEAVY into 10 medium right into 10 light

Go heavy!!! All you have left in the tank.

Leg extension burnout

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

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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