Name: Playbook - KICK IT With Kay - LEG DAY
Uploaded: 2024-01-01T12:36:37.347Z
Duration: 60 min
Description: LEG DAY

ISSSA LEG DAY! 👏🏼

Hitting hammies, quads, and glutes today to get a fulllllll leg burn. Focusing on pushing some heavier weight on most exercises!

INCREASE WEIGHT EACH SET! 


FORM
-Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep your hips on the pad! This ensures the work stays in the hammies and not the lower back

Hamstring curls

🔴not wasting time with light weight here- start on a medium heavy weight and add 20 lbs or so each set! 

🔴Last set is a dropset: do 8 heaviest reps into 10 reps 15 lbs lighter into 12 reps 15 lbs lighter  (no resting until allllll 30 reps are done!)

It’s supposed to be challenging!! 

- 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

This one ain’t NO JOKE! 

Starting with back squats with a medium weight, do 10-12 reps. Then go right into 15 medium weight hip thrusts! 


The goal is the activate your glutes on the squats and continue the burn on the hip thrusts. You don’t have to go super heavy I want to focus on proper form and just feeling the burn in your Glutes NOT lower back.

- 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

- Support upper back on a bench and the barbell (or machine belt) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting


*not going too heavy where you put the tension in your lower back. Pick a weight that is challenging but you can still keep proper form and keep the burn in your glutes. Doing lots of reps so don’t need a crazy heavy weight

hip thrusts

Superset of booty death 💀

Do 20 medium leg presses (I know it’s a lot) RIGHT into the sled push down and a banded  pull back.


If you don’t have a sled just superset leg press with treadmill sprints (push the treadmill belt on a steep incline without turning the treadmill on! 30 seconds straight)

💗high volume here so not worried about super heavy weight- pick a medium weight that makes the last few reps difficult but not impossible to complete 

-toes forward, feet parallel about hip width apart middle of platform 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position without locking out knees

Leg press - mid stance

PUSH THE SLED ONCE DOWN THE TURF


FORM
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

AFTER PUSHING PULL THE SLED BACK TO THE START

FORM:
-put a resistance band around the piles of the sled abs your waist
- From a squatted position keep your back and chest as upright as possible 
- Grab the band and walk backward pulling the sled with you

Banded Sled pull

Superset ✌🏼

⭐️first three sets are heavy for 15 reps (like super heavy)

⭐️last set is a GIANT DROPSET: 10 reps heavy as possible then SEATED complete 10 reps 30 lbs lighter into 10 final pause reps. Don’t rest until all 30 reps are done! 


⭐️Push through your heals and keep the work in your booty. You may have to lean forward or back according to your height etc idc as long as you don’t feel pain in your hip flexors!

Bad Girls

-using your inner thighs squeeze the machine closed and control the release!

Adductions

LEG DAY

Braelyn

LEGS

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

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