Name: Playbook - KICK IT With Kay - LEG DAY 🔥🔥
Uploaded: 2024-01-01T12:36:38.197Z
Duration: 60 min
Description: LEG DAY 🔥🔥

Be sure to do a dynamic warmup form the warm up section and 5 min on stairs before starting 🫶🏼🩷

Complete the following back to back! 

-12-15 leg extensions (first set is a recruitment set medium weight for 20 reps. Next 3 sets increase weight each set and go till failure) 
-20 squat jumps

- 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

Increase weight each set!! It’s okay if you can’t get to 15 reps but aim for it

Leg extensions

*keep chest up and go for speed here!! 

-land with bent soft knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Leg extension/squat jump superset

Pick a medium/heavy weight and aim for 12-15 but do as many reps as possible before stopping.

- Place feet higher and wide on the platform with toes turned out 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-you should feel tension in your GLUTES and inner thigh/quad!


**nice and controlled reps/ don’t lock out at the top

Sumo Leg Press

Focus here is range of motion and a slow steady pace!




-almost every gym has one of these! Just harder to find so you may have to ask an employee for the Landmine bar 

-once you put a barbell into the Landmine slot, add weight and buy the bar over your left or right shoulder 

-keep back up tall with legs hip width toes pointing forward, feet out in front of you to get more ROM 

-squat down and push up through feet flexing quads at the top without locking out knees

Landmine hack squat

Do 10 weighted heavier Bulgarian split squats (you can choose quad or glute dominant here) then drop the weight and go into 10 jumping split squats on the same leg. 

Repeat on the other side

*10 reps then onto the jumps. Then repeat on other leg 

FOR MORE QUADS: keep front leg a little closer to bench and keep chest lifted 
FOR MORE GLUTES: front leg a little further from bench and slight hinge from hips like me 



-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

- 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 (body weight)

Bulgarian Split squat superset

Do the following back to back! 

-15 smith machine frog pumps 
-20-25 hip abductions (until failure really)

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

EACH SET IS A DROPSET! Do 10 reps as heavy as possible then drop the weight in half and go until failure 



-think about pushing your legs through mud! Controlled!

-hinge forward slightly press down through your heels 

-you should feel the burn under your butt cheeks and the side of your booty! Not in your hip flexors

Bad Girls

Glute superset

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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