Name: Playbook - KICK IT With Kay - LEG DAY MURDER
Uploaded: 2024-01-01T12:36:37.634Z
Duration: 80 min
Description: LEG DAY MURDER

SET 1-3 : 12 reps pausing 2 seconds at the top of each rep 

SET 4: 15 decently difficult reps then drop the weight in half and do double the reps immediately after


-keep hip bones down on pad! Don’t let booty pop up

Hammie curls

BB squats (5 sets)
 - set 1 (lighter starting weight)(20 reps)
- set 2 (add 20 lbs to both sides)(12 reps)
- set 3-4 (add 25 more lbs both sides if you can or just go to your max)  go to failure..:: like, max tf out)
- set 5 (back to starting weight )(50 reps)(yes, 50)

FORM

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

INTENSE Barbell back squat sets

3 burnout high volume sets! Don’t rest until set is OVER! 
Medium weight 

- Place feet higher on the platform, feet narrow toes pointed forward 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

One side at a time 

BEGINNERS: take out the jumps! Just do split squats with Bodyweight or dbs 

-do 10 weighted explosive jumping split squats into 10 normal ones focused on control 

(20 total reps each leg per set)

Split squat jumping superset

Pick a weight that scares ya a little! But not a weight so heavy it sacrifices form. It’s OK to fail! Aim for 6-8 reps 

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

-PAUSE FOR A SLIGHT SECOND AT BOTTOM OF EACH REP

 Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges

FINAL BURNOUT! 100 reps straight with as little rest as possible 

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

Jump squats

LEG DAY MURDER

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🤍🤍

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 MURDER

More workouts from KICK IT With Kay