Name: Playbook - KICK IT With Kay - LEG SESH
Uploaded: 2024-03-17T12:44:52.718Z
Duration: 70 min
Description: LEG SESH

Amazing I felt it hit every muscle and it got my heart going

Braelyn

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

Add weight each set 

*aim for 15 reps but if you can make it to 20 do it!!

-you can stand for these since they are heavy.

-try to keep upper body still as possible (can hold on for stability) but work is alllll in your Booty!

Bad Girls (Hip abduction)

*can do these on bench or machine 
-load heavy weight to bar and aim for 8-12 reps (test yourself here!)


- Support upper back on a bench and the barbell(or machine pad) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-squeeze your butt at the top and slowly return to bottom

Barbell hip thrusts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Add a bit of weight each set if you can! But if you start to only feel it in your lower back and not your glutes you need to take a little off 

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

*10-12 reps each side (increasing weight each set if you can!) 

Modifications: can use lighter weight or no weight or dbs at your sides 

- Begin by standing both feet on an elevated surface and weights in hands 
- Step one foot behind you and lower down into a reverse lunge keeping the work and weight in the front leg
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Modification: use barbell or smith machine 

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Shoulder pad machine calf raise

LEG SESH

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

LEGS

LEG DAY

LOWER 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 🍑

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 SESH

Community

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