Name: Playbook - KICK IT With Kay - LEG DAY UP IN HERE
Uploaded: 2024-01-01T12:36:38.128Z
Duration: 70 min
Description: LEG DAY UP IN HERE

Jennifer

Lower body day! Primarily focused on hamstrings and glutes today with some quads still. Such a solid lower body sesh! 


Push yourself to YOUR limits. You know what you want from this workout. Make it happen and modify when needed

Do the following back to back. Rest 45 sec between sets and repeat twice more!

Band around legs above knee level

Push out on band with those knees while laying on back with hips pushing up towards ceiling 

Pause for 12 seconds, squeezing your butt and providing as much resistance against that band as possible

Banded glute bridge

**these should not be easy! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

- 15 reps on the right then 15 on the left so 30 total per set!



- Place heavy resistance band above knees 
-lay on your back and lift one leg
- Push through your heel of the opposite leg (the one planted on the ground) raising your hips 
- Engage your glutes at the top

Single leg banded glute bridge

Mini band warmup

Complete the following back to back

-10-15 hamstring curls 
-15-20 bad girls (hip abductions)

Method: 1st three sets increase weight each set aim for 10-15 rep range.


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

Hamstring curls

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-I really don’t care if you sit or stand as long as you’re not feeling it “catch” in your hip flexors 
-press through heals 
-control the release

Bad Girls

Hamstring/hips superset

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

IF YOURE FEELING SPICY: add a thicker resistance band around the back of the seat and the leg press sled. This will make it so resistance is super intense on the push


FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- 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 (neutral feet) BAND OPTIONAL*

Increase weight each set if you can do so without your low back taking over too much 


- 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

- Stand in a wide toed out stance 
- Hold a HEAVY dumbbell between your legs in front of you
- Lower into a squat, almost touching dumbbell to the ground
- Stand up by driving through your heels but don’t lock out your knees at the top

*movement is slow and smooth, not choppy! Keeping tension in the legs

DB sumo squat

OPTIONAL BUT SUGGESTED: elevate front foot in plate or platform! 

Other modifications: dumbells or Bodyweight instead or barbell 


- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

LEG DAY UP IN HERE

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 UP IN HERE

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