Name: Playbook - KICK IT With Kay - LEG DAY
Uploaded: 2024-01-01T12:36:36.916Z
Duration: 50 min
Description: LEG DAY

Emma Mathews

Whitney Yeauger

Ally

Anna

I couldn’t finish all of the workouts , I was done by the 3rd workout , body was giving out . Note to self : never go 1 month without a leg workout . I’m wobbling home 😂😩 but I pushed thru most of it

Steffany Hernandez

A great first gym day after being out from Covid! Good to be back and get a sweat in

Daisy

This workout was amazing!!! My legs and glutes are absolutely demolished

MacKenzie

Heavier weight here! 

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more

Bad Girls

Increase weight each set! Aim for at least 12 reps but if you can give me 15 go for it! The last few reps should be very challenging to complete.. if not be sure to up the weight! 


-your gyms machine may be seated or lying: either is fine! 
- lay on your stomach, keeping your hips on the pad the entire time (or if sitting like me keep your booty in the seat!) 

-Bring your heels towards your glutes if lying or push them down if sitting 
- Lower with a slow controlled motion
-don't fully lock out, keep the tension on the hamstrings by starting your next rep right before you reach full extension

Hamstring curls

First set is medium weight for high volume. Next three sets increase your weight each set! Really challenge yourself to push some weight but don’t sacrifice form to do so! 

If you have an angled leg press at your gym you can use that (I prefer that over this kind- this is just all this gym had!)

- Place feet wide and high on the platform.
- Keeping your back flat against the pad and core tight.
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Don't completely lock out always keep a slight bend in the knees between reps


INCREASE IN WEIGHT AND DECREASE IN REPS EACH SET AS NEEDED

Leg press (Feet high and wide)

Aim for 50 lbs or heavier! 

- 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
-keep your butt on the chair the entire time, do not bounce

(use much more weight than I did in the demo!!)

Leg extensions

Do one warmup set with the bar only before starting to get your form right! Pick a weight that is a challenge but not one so heavy that you can’t do the proper amount of reps. I would say start with 25lb plates on both sides and then work your way up 10 lbs each set! 

- 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

(Use more weight than this, this is just a demo!)

Barbell back squat

35-45lb plates loaded on the bar


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

Barbell hip thrusts

Use a 40lb barbell on your back! 8 reps each leg (aka 16 reps total)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Booty burnout finale

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

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

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

Community

More workouts from KICK IT With Kay