Name: Playbook - KICK IT With Kay - LEG DAYS! Glutes hammies and quads 🫡
Uploaded: 2024-01-01T12:36:37.851Z
Duration: 74 min
Description: LEG DAYS! Glutes hammies and quads 🫡

Emma Mathews

Hitting alllll lower body today! 

GET YOUR MIND RIGHT AND PUSH SOME WEIGHT LADIES

- Stand with your feet shoulder width apart 
-plate on your back (modification use lighter dumbells or no weight or resistance band) 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Plate weighted Good morning

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

8-12 rep range.  Go HEAVY HERE! Test yourself 

IF YOUR GYM DOESN HAVE THIS MACHINE: just hold a heavy dumbell in the goblet position at your chest ◡̈ 


-wide sumo stance toes turned out legs wide 
-send booty down and back 
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark sumo squat

Complete 12-15 heavier neutral leg presses right into a heavy sled push down the turf and a sled pull back

Only medium weight here bc we have HIGH REPS! 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (neutral feet)

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Heavy Sled push

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

SUPERSET

Complete 20 calf raises into 12 controlled split squats each leg! 

Rest then repeat

*12 reps each leg per set (modification: Bodyweight only) 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Modification: do these on the ground for easier version or on a platform for harder version 
- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset

LEG DAYS! Glutes hammies and quads 🫡

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!)

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 DAYS! Glutes hammies and quads 🫡

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