Name: Playbook - KICK IT With Kay - 🔥 LEG DAY🔥
Uploaded: 2024-01-01T12:36:37.953Z
Duration: 60 min
Description: 🔥 LEG DAY🔥

my legs shooooook during single leg smith 😩

MH Smith

Hitting a lil bit of errrrthang lower body today! Quads hammies and an insane glute finisher 🥵

*SET 1-3 ADD WEIGHT EACH SET- go pretty heavy on these! 

SET 4: The last set should be your absolute max for 8-10 reps then immediately drop the weight to 30 lbs & give me 10 additional reps where you flex at the top for two seconds on each rep. 



FORM
- 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

Each set do 8 on the right, 8 in the left, then 8 together. 

Increase weight slightly before doing the 8 reps together! 

For reference I did 25 lbs for each individual leg and 55 for both together focusing on control 



- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curl sequence

10-12 reps each leg per set!  Should be hard to complete 

*you can do whatever you want with your non working leg! Whatever is comfiest 

Toes pointed upward 

Foot mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

I went a bit lighter today and focused in volume &  control. But you can totally do these for weight and just drop the reps to 8-10 or so. Listen to what your body wants from this workout today. Getuncomfy 

Feet hip width toes forwards

Core braced spine straight maybe just a slight lean forward but nothing major!

Squat down and push up flexing your quads at the top (without locking out knees)

Narrow smith squats

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight (notice my spine is hinged but my back isn’t rounding!!!)
- Stand up without  locking out knees keeping tension in hammies 

**think of your hamstrings/glutes like rubber bands… feel the stretch and controlled contraction

Dumbbell sumo deadlift

Complete the following back to back: 

-20 alternating barbell step ups 
-20 hip abductions (aka bad girls)

NOTICE ONE EXTRA SET OF THESE!! Giant dropset for finale: 
-15 heavy reps 
-20 medium heavy weight 
-30 medium light reps 

(Do all back to back no break!)


-I want you to go heavy and slightly elevated booty off the seat. All weight is in those feel especially your heels. Should be able to slide at least your phone between the seat and your bum if I tried! 

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

Start with a bench in front of the smith machine. 


Lay chest on bench, holding onto the bench however you feel most stable 

Turn knees out as shown and keep heels about shoulder width. Toes turned out slightly Rest heels on the smith bar 

Press feet up towards ceiling keeping foot flat (think of stamping the ceiling with your foot!) 

Lower with control 

These aren’t so much about weight but all about the burn and tension

Smith machine froggers

Final superset: glute froggers and abductions

🔥 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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