Name: Playbook - KICK IT With Kay - LEG DAY BEST DAY
Uploaded: 2024-01-01T12:36:36.940Z
Duration: 60 min
Description: LEG DAY BEST DAY

Emma Mathews

Hitting those hammies, glutes, & little quads today! The majority of the exercises are supersets or giantsets meaning your heart rate will be UP!

DIRECTIONS FOR THIS SET:
- increasing weight each set! Aim for 12-15 reps 
-last set says 20 reps because it’s a dropset! Do 10 reps at your max weight then drop the weight to half of that and go straight into 10 additional reps 


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

Hamstring curls

Complete 10 lunges (each leg) and 12 RDLs.  Rest for 60-90 sec and repeat 3 more times

*10 reps each leg per round 

-put medium weight onto the bar 
- Take one giant step back, keeping the weight on the front foot! The back leg is just for balance but isn’t taking the work.
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up by pushing through your foot and engaging your hamstrings

Kettlebell overhead reverse lunge (single)

- Begin with medium heavy dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

SUPERSET: smith reverse lunge & db RDL

Do 10-15 reps of the hack squat (depending on how heavy) into 12 reps of the sumo RDL!

Repeat entire circuit 3 more times!

- Start with narrow stance with feet at the bottom of the platform (this will target quads!)
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

*add weight each set!

Hack squat (narrow stance)

- Stand in a wide toed out stance with a heavy dumbbell 
- keep a slight bend in your knees, hinge from your hips and send your hips way back while bringing that dumbbell towards the ground 
-keep your back straight
- Stand up to full extension but don’t lock out at the top! Keep a slight bend of the knees and tension in the glutes

DB sumo deadlift

SUPERSET: hack squat & sumo RDL

-can use barbell or hip thrusts machine if your gym has one!
- Support upper back on a bench and the barbell (or machine belt) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press through your heals back up to starting

Hip Thrusts

**20 reps AKA 10 each side 

- Using two  kettlebell labor dumbells at your sides, perform Bulgarian split squat
- elevated back foot and slightly leaning forward to keep the weight and work in the front leg!

KB goblet Bulgarian split squats

SUPERSET: hip thrusts & split squats

This is a giant set! Basically a superset but with 3 exercises back to back (almost like a circuit) 

Complete all three exercises 3 times total only resting between sets.

- Start with a barbell on your upper back
- Step forward and out with the first leg and lower down (both knees are at 90 degrees still)
- Bring back leg even with the first then step forward with this leg

Barbell wide step walking lunges

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

Jump squats

*20 reps AKA 10 each side!

-  lean forward, keeping flat neutral spine 
-push through that heel to activate your glutes 
-control the way down 

*if don’t have this machine can just do cable kickbacks :)

Weighed kickbacks

BURNOUT: giant set

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

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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