Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY
Uploaded: 2024-01-01T12:36:38.142Z
Duration: 65 min
Description: LEG DAY BEST DAY

Lower body day! Full lower width emphasis on quads and glutes

🔴one recruitment lightweight set to engage and focus on mind to muscle 

🔴not wasting time with light weight here- start on a medium heavy weight and add 20 lbs or so each set! 

🔴Last set is a dropset: do 8 heaviest reps into 10 reps 15 lbs lighter into 12 reps 15 lbs lighter  (no resting until allllll 30 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

Leg extensions

*increase weight by 10 lbs each set until you can’t do so while also reaching at least 8 reps 

-start with legs slightly in front of you, toes turned out legs wide 
-squat hips down and back (keeping knees pushing out don’t let them cave in)
-come back up driving through your feet and focusing on the inner quad (the “teardrop” part) and glutes

Smith super sumo Squats (wide feet)

Complete 15 leg press into 20 total alternating walking lunges

Increase weight each set! 


- 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

20 reps total! Alternating legs each rep. Pause at bottom of each rep for 2 seconds or so 

Modification: Bodyweight only*

- Start with a barbell on your upper back or dbs by you sides 
- 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

Weighted walking lunges

Leg press walking lunge superset

-put a cable on a low notch with a close grip attachment or two handle attachments

-put a plate or platform about 2-3 feet away from the cable 

-stand with heels elevated on plate, toes pointed forward and feet about hip width 

-keep arms in front of you and chest lifted as much as possible 
 

-perform a squat, flexing your quads at the top but not locking out the knees

Heels elevated cable squat (quad focus)

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

-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

Booty burnout

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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