Name: Playbook - KICK IT With Kay - LEG DAY
Uploaded: 2024-01-01T12:36:38.166Z
Duration: 60 min
Description: LEG DAY

Glutes and Hams focus today! The basics. Focus on progressive overload aka increasing weight each set if you can while maintaining proper form & mind to muscle connection

Do the following back to back! 

-15 ball roll ins 
-12 single leg glute bridge (per leg) 
-20 glute bridges with abduction

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles 

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- 15 reps on the right then 15 on the left so 30 total per set!



- Place heavy resistance band above knees 
-lay on your back and lift one leg
- Push through your heel of the opposite leg (the one planted on the ground) raising your hips 
- Engage your glutes at the top

Single leg banded glute bridge

**these should not be easy! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

Booty gaintset

- Start with a barbell on your upper back
-toes are just slightly turned out legs neutral squat position a little wider than shoulders
- Press hips back and lower down until your glutes touch the box but don’t rest! Just barely tapping 
- Press through heels and stand back up without locking out knees

Barbell box squats

Go u til failure each set! Should be btwn 8-15 reps ish so pick weight accordingly Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Each set complete the following back to back:

-10 full range hip thrusts 
-10 half reps top half only (KAS glute bridge)

*increase weight each set if you can

-make sure knees don’t cave in 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
-legs can be slightly wider than hips to target outer glutes too
- Lower your glutes towards the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Think about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top!

Barbell Hip Thrusts (half rep pulses)

Hip thrust giant set

Complete the following back to back

-10-15 hamstring curls 
-15-20 bad girls (hip abductions)

Method: 1st three sets increase weight each set aim for 10-15 rep range. Last set do 10 heavy dropset into 15 additional PARTIAL pulse reps 15 lbs lighter 


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

Hamstring curls

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

Hamstring/hips superset

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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