Name: Playbook - KICK IT With Kay - LEG DAY ☺️
Uploaded: 2024-01-01T12:36:37.493Z
Duration: 60 min
Description: LEG DAY ☺️

Leg day! Primarily hamstring today! Nothing too crazy, just challenge yourself with reps, weight, and control!

4th set is a DROPSET aka do 10 heavy reps and lower the weight 15 lbs or so immediately go into( 10 pause reps squeezing at top for two seconds of each rep)


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

Hamstring curls

- 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

15 reps each side per set! Should be difficult to complete. Don’t rush them- slow and controlled here!

- Lower a medium heavy db slowly on same side as front leg 

-keep db close to your body abs hinge from hips. Keep slight bend in knee! 

- While supporting yourself with opposite arm and using opposite leg as a “kickstand” for balance

Single leg RDL

Complete 20 sumo goblet squats right into backwards sled pulls down the turf and back!

Holding medium heavy db or kettlebell at chest! Optional: no weight 

Keep chest upright. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Painfully slow haha

Sumo goblet squat

- From a squatted position 
-put a resistance band or rope around the sled (if you don’t have one just grab sled handles) 
-walk backward pulling the sled with you staying LOW and chest staying lifted

Sled pull

Superset

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

LEG DAY ☺️

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 ☺️

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