Name: Playbook - KICK IT With Kay - LEG DEMOLISHER
Uploaded: 2024-01-01T12:36:37.930Z
Duration: 60 min
Description: LEG DEMOLISHER

FULL LEG DAY! Intense. We ain’t playing around today

Complete the following back to back: 

-leg extensions (notice there’s one extra set dropset of these)
-slow controlled Bodyweight squats

Warming up here so be super intentional! controlled movements and get super low 

- Begin in a neutral squat position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Bodyweight Squat

*increase weight little by little each set 

*last set HEAVY weight for 10 reps straight into 20 reps half that weight 


- 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

Leg extensions

Superset 1

Increase weight a bit each set if you can while staying in the 10-12 rep range 



- Start with a shoulder width stance or a little more narrow , toes pointed forward 
-feet mid to low on platform to target quads 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up flexing your quads at the top but NOT locking out your knees

Narrow Hack squat (quad focus)

DOING PAUSE REPS COUNTING DOWN FROM 10 (do one rep and pause 10 seconds at the bottom right into another rep then pause 9 seconds at bottom then 8 and so on until you get to a 1 second pauseS 





- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and PAUSE.

Hack squat (PAUSE DROPSET)

Higher volume here today. Challenging weight but really focused on pressing your feet on the ground and feeling it in your glutes and NOT lower back

- Start with feet wide and toes pointed out
- Keep chest lifted 
-palms facing towards you, arms about shoulder width apart 
- Pull the bar up keeping a neutral spine and upper body tight thinking about pressing your feet THROUGH THE FLOOR!
- Reach full extension with your legs flexing your butt without locking out in your knees 
- Keeping a flat back lower bar to ground

Sumo deadlift

Complete the following back to back! Focused less on weight more on CONTROL and being very intentional with each rep

-15 hip thrusts 
-20 Bulgarian split squats per leg

**not going super heavy here today- I want you to literally be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging 


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts

*these right after hip thrusts 😅😅


*20 reps PER LEG per set! 
- 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)

BOOTY POPPIN SUPASET

(Old footage) Push the sled down and pull back! 


For modification just do treadmill belt pushes!

- 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

Sled push

- From a squatted position 
-use band around handles and waist 
- Grab the sled and walk backward pulling the sled with you
*KEEP CHEST UP AND BACK AS FLAT AS POSSIBLE try not to arch forward

Sled pull

SLED FINALE

LEG DEMOLISHER

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 DEMOLISHER

More workouts from KICK IT With Kay