Name: Playbook - KICK IT With Kay - LEG DAY WOOHOO
Uploaded: 2024-01-01T12:36:37.739Z
Duration: 65 min
Description: LEG DAY WOOHOO

Lets get to work! All of these are movements you’ve seen before. There is power in repetition! Challenge yourself with the weight on each set!

20 reps of each exercise…3 sets total. Activating those glutes, outer, and inner thighs for squats!

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

-Sit in an upright position with your back against the pad and your spine neutral.

-Exhale and pull the legs together as you squeeze the pads inward.

-Once the pads touch, slowly return to the starting position.

-Repeat for the desired number of repetitions.

Good Girls

Superset: bad girls/good girls

Increase weight each set if you can!

- 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

(Use more weight than this, this is just a demo!)

Barbell back squat

Do 10-12 leg press (challenging weight) into 15 heels elevated narrow goblet 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)

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

*MODIFICATION: Bodyweight only! These aren’t meant to be heavy. Meant to burn lol 

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

Superset

Go heavy!!! All you have left in the tank.

Last set is a dropset:10 HEAVY right into 10 medium right j to 10 light pause reps (flexing the heck out of your quads at the top)

Leg extension burnout

Complete 10 heavy kickbacks each leg right into calf raises

10 reps each leg per set

If your gym doesn’t have a flute kickback machine just use an ankle strap and a cable machine on the lowest notch. (I honestly prefer this way this machine was weird lol)

Glute Kickback machine

10 toes turned in, 10 turned out, 10 neutral each set!

- 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

Final superset

LEG DAY WOOHOO

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 WOOHOO

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