Name: Playbook - KICK IT With Kay - LEG DIZZLE
Uploaded: 2024-01-01T12:36:37.966Z
Duration: 60 min
Description: LEG DIZZLE

MH Smith

You’re right I do hate you after the extensions 😂 legs are crying and burning

Lauren Cowley

Such a simple effective leg day! The burn outs were 🔥🔥

Anna

Lower body! Hamstrings quads and glutes. Lets get it

*nothing too heavy but should realllllly feel your legs with this grip! 


Down and back turf 

- Stand behind the sled and grab the poles with a low 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

MODIFICATION: do this on the treadmill without turning belt on. Just push with your feet as fast as possible for 30 seconds

Low grip Sled push

Aim for 10-15 reps each set. This will vary based on weight… heavier you go the less reps and that’s OK! 

LAST SET: 10 full range reps right into 10 top half only reps!!! (Basically pulsing- these should feel almost importable 🥹)

Just make sure last one is basically failed that’s how you know you’re picking a challenging enough weight 

Form 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

Directions: 
First 3 sets: Increase the weight each set! Still aiming for high volume though as well so it’s a double whammyAs weight increase reps will naturally decrease. 

LAST SET: go back to medium starting weight and do 50 reps straight! Only taking few seconds break in between as needed until you finish but don’t rack it until all reps are complete 

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)

*increase weight each set while staying in 10-15 rep range 

😅😅*LAST SET IS CRAZY: do 10 reps but the first one pause at the bottom for 10 seconds, then 9, then 8, and so on until you get to one normal rep! 

-start with legs slightly in front of you, toes turned out legs wide 
-squat hips down and back to SLIGHTLY touch box (don’t rest on it though)
-come back uk driving through your feet and focusing on the inner quad (the “teardrop” part)

Smith Box Squats (wide feet)

⭐️FIRST TWO SETS INCREASE WEIFHT EACH SET !! 12-15 reps last two reps should be sloppy and hard to complete 

⭐️3RD SET: 12 HEAVY REPS THEN DROP WEIGHT IN HALF AND DO 24 MORE REPS IMMEDIATLY 😅😅

⭐️LAST SET: 


Just bc this is a seated exercise does NOT MEAN EASY YOU SHOULD HATE ME AFTER THESE

Leg extension burnout

LEG DIZZLE

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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

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 DIZZLE

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