Name: Playbook - KICK IT With Kay - LEGGIES!!
Uploaded: 2024-01-01T12:36:37.361Z
Duration: 60 min
Description: LEGGIES!!

A great leg workout that will have ya sweatin 😅

Hit hammies and quads today!

Complete 20 of each! We are warming up the quads and hamstrings here so really focus on mind to muscle connection

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

*these are NOT about speed just igniting the glutes and hammies

Banded good mornings

- Weight at chest optional! 
-legs close and feet parallel, toes forward 
- Lower your body into a squat by bending your knees and leaning your body backwards (keep chest lifted!)
- Push yourself back up and flex your quads at the top but don’t lock out the knees

Sissy squat

Warmup superset

This one is SPICY! Complete 15 sumo smith squats into 15 toes elevated squats

- Stand in a wide toed out stance 

-legs are slightly in front of you and when you squat send your booty down feeling your booty stretch then tighten your bum to lift back up to standing without locking out the knees 

*increase weight each set if you can. Aim for 12-15 reps

Smith sumo squat

- Stand in a narrow stance with your heels elevated on a plate and medium weight at chest (for a modification use bodyweight)
-toes are slightly turned out and heels about 1-2 inches apart
-keeping chest lifted, squats super low and use quads to bring you up! 

Don’t lock out your knees at the top keep a slight bend and tension in quads

KB heels elevated narrow stance goblet squat

Superset 2

Complete 15 medium heavy weight leg press into 20 kettlebell swings.

Last set is leg press only for 30 reps straight!

-toes parallel feet mid platform about hip width 
- 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


*last set is a burnout 30 reps STRAIGHT  leg press only

Leg press - mid stance

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

One of my favs! 

15 reverse lunges each leg into 30 second of alternating scissor jumps

*12 reps each side! 
Modifications: can use lighter weight or no weight or dbs at your sides 

- Begin by standing both feet on an elevated surface and medium barbell on back
- 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

- Start with feet together
- Jump one foot back and the other foot forward lowering until knees are 90 degrees
- Quickly jump your back foot forward and front foot back

Switch lunges

Superset 3

*heavy weight here!
- 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

Last exercise make it count! Final burn for those legs 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

LEGGIES!!

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

LEGGIES!!

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