Name: Playbook - KICK IT With Kay - LEG DAY WOOT WOOT
Uploaded: 2024-01-01T12:36:38.155Z
Duration: 60 min
Description: LEG DAY WOOT WOOT

First day back in a while and I can confirm I won’t be able to walk tomorrow🔥

Anna

Leg day! Glute and quad focused leg day 🦵🏼

Increase weight each set 

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

Hamstring curls

Increase weight each set! Aim for 10-15 rep range (two reps or so till failure)  Last set is 30 rep DROPSET! Do 10 reps then drop by a plate or so and go right into 10 more reps, then do once more. 

STRAIGHT little rest as possible with starting weight for a burnout!  You should want to cry at this point haha 



- Keeping your back flat against the pad
-feet hip width or a little closer & toes pointed forward 
-feet slightly lower on platform to target quads 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Complete 15 sissy squats right into 24 alternating walking lunges

- Holding onto a rig for assistance 
-kneel down onto knees (with pad underneath if needed for cushion) 
-keeping upper body in a straight line (think plank position) lean back as far as possible and use quads to being you back to starting

Sissy squat

24 alternating reps each set!

- Keep your chest up holding medium dumbells by your sides 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

Sissy squat/lunge superset

Complete the following back to back each set:

-bulgarian split squats (8-10 reps per leg)
-sumo squat (10-12 reps)

-hold a medium-heavy dumbbell in each hand
- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian Split Squats (with DBs)

- 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

Superset

-pick a weight that is the HEAVIEST you can do for 3 reps
-then immediately drop the weight stack a notch and do 3 more 
-repeat until you get all the way to the lightest notch! 


Nonstop! No rest! You should hate me by the end of these if you worked hard today 🤍

Leg extension pyramid of death 😈

LEG DAY WOOT WOOT

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

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 WOOT WOOT

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