Name: Playbook - KICK IT With Kay - LEG DAY UP IN HIZZAY
Uploaded: 2024-01-01T12:36:37.158Z
Duration: 60 min
Description: LEG DAY UP IN HIZZAY

Lauren Cowley

Emma Mathews

Your legs will be on fire after this one! The movements are pretty generic & just staple leg day movements so I want you to challenge yourself to go heavier than normal! 

Add weight on each set!

READ!

Complete 4 sets of 15 of each, increasing weight each set.

On the last set of each exercise drop the weight in half and immediately go into 10 additional reps! (These should burn like cray)

- 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
-keep your booty on the seat!

Leg extensions

Aim for 10-15 reps each set. This will vary based on weight… heavier you go the less reps and that’s OK!
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

Warmup superset

-set 1 is warmup weight 
-next three sets add some weight! Really challenge yourself 

FORM
-neutral foot positioning slightly wider than shoulders 
- 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

Barbell back squat

Complete 10-12 heavy hip thrusts and go into 20 heavy hip abductions (bar girls as I call them lol)

ADD WEIGHT EACH SET! 
As weight gets heavier, reps get fewer. Aim for 10-12 if possible! Last set is your absolute MAX for AMRAP
 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-send hips back into squat position 
-hold onto the sides of the machine for support bc I want you to go heavier here 
-hinge from the hips and think of pressing through your heals 
-you should feel the burn under your butt and on the sides of your butt

Bad Girls (standing)

SUPERSET: BOOTY WORK

Complete 12-15 RDLS with medium heavy dbs into 20 alternating curtsy lunges

*20 alternating reps (total of 10 on each side)

- Holding either two dumbells on your shoulders or a single heavy dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position
-repeat on other side
*key here is slow and controlled! Go for depth and don’t let that knee go over your toes!

DB curtsy lunge

- 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

Superset 2

If you’re feeling EXTRA SPICY superset these with a sled push (that’s what I did!) 

*USE HEAVY DBS IF YOU CAN (at least 15-20 lbs)
*24 reps (12 each leg per set!)
*slow and controlled 
-Keep a slight bend at the front knee
-Come straight down until your reach shin height and feel stretch in your hamstrings 
-push through the floor with those heals and squeeze those glutes to pull you back up

DB bulgarian split squat

LEG DAY UP IN HIZZAY

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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

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 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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