Name: Playbook - KICK IT With Kay - LEG DAY UP IN HIZZAY
Uploaded: 2024-01-01T12:36:37.046Z
Duration: 60 min
Description: LEG DAY UP IN HIZZAY

Monica

Anna

*First three sets weight increases and reps decrease! Fourth set you will complete 10 reps at the heaviest weight you can then drop the weight in half & go immediately into 10 pause reps (squeeze at the top of each rep for 2 sec before coming down)



FORM
- 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

INSTRUCTIONS: 
*First three sets: weight goes up and reps go down.
*Last set: 10 reps as heaviest you can, lower the weight in half, & busy out 10 additional partial reps (just pumping at the top of the movement not full reps.. really focusing on that booty)

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

Lying Hamstring curls

*First set is a light to medium weight to warm up but next three are medium to heavy. Increasing weight by 10 ish lbs each set if you can!

FORM
- Begin with feet wide and toes slightly pointed out

- Press hips back and lower down until knees are 90 degrees

-drive through your heals and squeeze your butt cheeks to come back up (don’t lock out your knees at the top there is always a little bend in them!)

Sumo squats (bodyweight)

- Stand in a wide toed out stance 
- Medium to heavy weight (it should be challenging but you should still have decent form) 
- Lower into a squat, keep the knees turned out, and pause for two seconds at the bottom
- Push through your heals and squeeze your butt cheeks to come up to full extension

Smith sumo pause squats

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

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)

Complete 12 reps of the RDL  & 20 total walking lunges (10 each leg) 

Rest & Repeat twice more.

- Begin with 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

20 reps per set (10 reps each leg)

**These are different than your usual walking lunges. Typically you make a 90 degree angle but this time you are taking tiny narrow steps to target the quads! 

-Hold two medium heavy kettle bells 
- slightly lean forward 
-take narrow steps and put the work in those quads

Walking lunges with dumbbells

Superset: RDL into narrow walking lunges

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-go back down to starting position and complete a squat jump

-repeat desired amount of reps

Squat pulse jumps

LEG DAY UP IN HIZZAY

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

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

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 HIZZAY

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