Name: Playbook - KICK IT With Kay - LEG DAY 🦵
Uploaded: 2024-01-01T12:36:37.233Z
Duration: 55 min
Description: LEG DAY 🦵

Emma Mathews

LEG DAY BEST DAY! 

I was recovering from being sick so I didn’t go too too heavy. But I want you to challenge yourself with heavy/ slow & controlled movements! 

Remember to eat plenty of healthy carbs and protein afterwards! 💖

Complete 20 jump squats right into 12 high step ups each leg (slow and controlled)

- Push your hips back and down as you lower to parallel in wide sumo squat position 
- Explode/jump up from the bottom of the squat
- Land softly 
-keep chest up as much as possible and go for depth!

squat jumps

*12 reps EACH LEG per set

- Stand in front of a high box, bench, or platform 
- Step up to full extension without locking out your knee 
- Keep your chest up
- Lower to ground super slow and controlled and repeat with other leg

Box step up

Warmup superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

10 reps each leg per set

-place foot neutral toes pointing up but high on platform 
-really push though your heal to push up with one leg 
- Return to starting position under control

*the other leg just chills in any comfortable position as long as it’s not working! 

Once you complete specified amount of reps on one side, repeat on others!

Single Leg Press

*aim for 10-15 reps each set! Last 2 reps should be super challenging if not you should go up in weight :)

- Feet slightly wider than hips toes slightly turned out (not sumo just a neutral comfortable stance)
- Lower with a controlled motion
- Push through your heels to go up engaging your booty and hamstrings 
-don’t lock out at the top

Back squat (smith machine)

Complete 12-15 barbell hip thrusts into 10 heavy split squats each leg.

ALL THE MOVEMENTS IN THIS SET ARE SUPER SLOW AND CONTROLLED! Focus is time under tension here!

*painfully slow and controlled!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to towards the floor (but not touching) where you feel a good stretch in them abs pause for two seconds
- press back up to starting & hold and squeeze your butt at the top for two seconds

Barbell hip thrusts (pause at top & bottom)

10 REPS EACH LEG PER SET

-Using a single HEAVIER dumbbell in the goblet position at chest height 

-place your back foot on a bench and hinge slightly forward to where the weight is in the front foot (back foot is just for balance)

-squat down SLOWLY and pause for just a second and push up by pressing through your heel (think about the mind to muscle connection being in your GLUTES). Come up SLOWLY

Repeat for time of reps

Slow & Heavy bulgarian split squats

Superset 2

Complete 15 kickbacks each leg right into 15 heel elevated reverse lunges on each leg! 

Your booty should be BURNIN

*15 reps each leg

- Put cable machine on the lowest notch abs use an ankle strap if your gym has one (if not just slide your heal through a handle like I did!) 

- Push back with a flexed foot and extending your leg upwards

*TIP: think about kicking straight back like you’re busting down a door as opposed to swooping it up

- Lower your leg back down

- Complete desired reps then repeat on the opposite side

Cable glute kickback

*15 reps each leg

-Hold a heavier dumbbell at your chest
-create an incline by either using a step up bench like me or stacking two plates to keep your front foot on
-step super far back and pause for a slight second at the bottom before using your front leg to pull you back up 
-be sure front knee remains at a right angle don’t let knee go over the toe

Heel Elevated Reverse Lunge

Final Booty burnout 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

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!)

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

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