Name: Playbook - KICK IT With Kay - LEG 👏🏼 DAY👏🏼 STAPLES
Uploaded: 2024-01-01T12:36:37.557Z
Duration: 60 min
Description: LEG 👏🏼 DAY👏🏼 STAPLES

Staples movements. Hard work. Lets get it done fam😤

Stay in 8-10 rep range increasing weight each set slightly if you can :) 

- Start with feet wide and toes pointed out
- Keep chest lifted 
-palms facing towards you, arms about shoulder width apart 
- Pull the bar up keeping a neutral spine and upper body tight thinking about pressing your feet THROUGH THE FLOOR!
- Reach full extension with your legs flexing your butt without locking out in your knees 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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 pause for TWO SECONDS 
-push through your heels to come back up

Barbell back pause squat

MODIFICATION: body weight only 

15 each leg per set you’re welcome hehe  🫶🏻


-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-hinge slightly forward to shift weight into your bum more 
- Pull back up

Dumbbell bulgarian split squat

Do 12-15 kickbacks on each leg into 30 leg press calf raises

12-15 reps each side per set! 

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

TIP: think about kicking down a door behind you! Leg goes straight back try not to let it “swoop” down before kicking back

Cable glute kickback

EACH SET DO:
-10 reps toes pointed forward
-10 reps toes pointed outward 
-10 reps toes turned inward slightly 


- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Superset

Old footage bc I didn’t feel the need to re film these but Push the sled down the turf for 30 seconds and pull it back!

Rest then repeat! 

MODIFICATION: if you don’t have a sled just push the treadmill belt with the power of your legs on a steep incline for 45 seconds as fast as possible! Leaning into the treadmill as if it were a sled

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

*EACH SET: go down the turf of your gym and back 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Sled set

LEG 👏🏼 DAY👏🏼 STAPLES

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👏🏼 STAPLES

More workouts from KICK IT With Kay