Name: Playbook - KICK IT With Kay - LEG DAY MURDER
Uploaded: 2024-01-01T12:36:37.719Z
Duration: 63 min
Description: LEG DAY MURDER

Leg day! Lets get to work! Increase weight each set if you can. Challenge yourself!

Increase weight EACH SET! Going heavy here to pre exhaust the quads 

LAST SET IS DROPSET: heavy as you can for as many as you can. Then drop weight in half and double the reps 


- 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

-first 3 sets: increase weight each set! Ex I started with 1 45 lbplate and added a 45 lb plate or so each set!


FORM
*feet low on platform to target quads 
- Start with a shoulder width stance toes pointed forward 
- Keep your back on the pad as you lower down
- Reach parallel and push through your feet extending your legs to stand up

Hack squat

SAME AS BEFORE JUST PAUSE TWO SECONDS AT THE BOTTOM OF THE REP BEFORE COMING BACK UP THIS TIME

 THIS IS A GIANT PAUSE REP SET: do as many reps possible pausing two seconds at bottom each rep. Then takeoff a plate QUICKLY and do again. Then take off one more plate and do it again!  As many reps as possible each weight (aim for at least 8-10)

you should be CRYING after this!

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

Lying hamstring leg curls

⭐️first two sets: squeeze two seconds at the top of each rep 
⭐️3rd & 4th set double the original weight for normal paced reps (no pause)



- Support upper back on a bench and the barbell across your hips (can do these with smith machine or just a normal barbell!)
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

-don’t worry about going too high and over extending- don’t want these in your lower back. Work should stay in glutes

Smith machine hip thrusts

Add weight each set if you can! Aim for 10-12 reps. Should be super difficult to complete if not go heavier! Get someone to spot you 


- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

LEG DAY MURDER

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🤍🤍

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

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