Name: Playbook - KICK IT With Kay - LEG DAY LEGGOO
Uploaded: 2024-01-01T12:36:37.257Z
Duration: 65 min
Description: LEG DAY LEGGOO

I hated this in the best way! Legs on 🔥🔥

Kate

This one is pretty intense.. so make modifications and adjust when needed when it comes to weight and reps! 

Also if you need to not superset some exercises that’s TOTALLY okay! I just designed it this way to keep your heart rate up and make it more challenging. You can take out some exercises if you feel you need to! Listen to your body!

*last set dropset 10 heaviest reps into 10 partial reps! Pulsing at the top 

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

Hamstring curls

Aka “bad girls” 
-can sit forward if you’re short like me 
-pick a challenging heavy weight

Hip Abduction (heavy)

This one is tough! 

Give me 10-12 medium heavy reverse hack squats (Booty focus) right Into 15 leg press with feet close and down on platform (quad focus)

- Start with feet wide and toes turned out slightly 
- Push your hips back and down(your face is literally smashing into the pad lol this is ok)
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up without locking out completely 

**should feel this in your glutes and hammies more than back. If you hurt in your lower back you need to adjust your stance!

Reverse hack squat

- Keeping your back flat against the pad
-feet low and close on platform 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Superset

Complete 12 decently heavy RDLs into 10 reverse lunges on each leg! 

Rest 60-90 seconds then repeat!

*10 reps each leg! 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees (keeping weight in the front foot)
-come back up without locking your legs out and repeat desired amount of reps 
- Repeat on the opposite side

Smith reverse lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight!
-bar stays super close to your body 
- Lower weight until you feel a slight stretch in your hamstrings (will depend on your flexibility!)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Complete 20 weighted step ups (total: 10 each side) right into 15 heavy sumo goblet squats.


These will suck bc your legs are fatigued! Give all you have left in the tank!

-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box or bench and push through your heel to stand up
Bring the other leg up
-Step down with CONTROL!! and repeat

Dumbbell step ups

*last set DROPSET 15 heavy into 15 pulses lighter weight or body weight 


- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

Final superset

DETAILS:
3 sets x 10 reps HEAVY 
Last set is 50 reps at a light medium weight to burnout!! Little rest as possible 



- 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

Steady pace nothing crazy. Maybe level 6-7. Just a final burn!!

Stair Climber

LEG DAY LEGGOO

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

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🤍🤍

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)

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 LEGGOO

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