Name: Playbook - KICK IT With Kay - LEGGIES FOR MY BESTIES
Uploaded: 2024-01-01T12:36:37.943Z
Duration: 75 min
Description: LEGGIES FOR MY BESTIES

Chefs kiss — I love/hated it 🤌🏽🤍

Gabby

Anastasia

😮‍💨😮‍💨😮‍💨 hard but rewarding!!

Whitney Yeauger

Don’t let the cute title fool ya- this one is no joke! 🌶😮‍💨

Complete 20 of each back to back.

ONE additional bonus set of abductions only (bad girls)

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-can lean upper body forward slightly if it helps you feel it in your glutes more 

Last set of these is a giant dropset! Move weight down 10 lbs every 10 reps until you get to 50 reps

Abductor machine

Abduction & adduction superset

-Tip: basically think of doing a sumo squat while holding the bar! Try to keep chest upright as possible 


✨Want you to pick a weight where 10 is challenging but not so heavy that you feel it in your back. Keep the work in those glutes and inner thighs 


Form
 -Start with feet wide and toes pointed out
- Engage your lats & keep tight core 
- Pull the bar up keeping a neutral spine and upper body tight
-push through your heals and squeeze your bum to send your hips forward at the top 
- Reach full extension with your legs (except keep slight bend in the knee don’t lock out)
- Keeping a flat back lower bar to ground while staying tight and repeat

Sumo deadlift

*can use normal barbell instead of smith machine if you prefer or even just dumbells by your sides. Lighter to medium weight this is really about control and putting ALL WORK IN FRONT LEG

**1 REP=1 REVERSE LUNGE & 1 CURTSY LUNGE. 

COMPLETE 10 ON RIGHT SIDE THEN REPEAT ON LEFT EACH SET



FORM

*keep spine straight and core tight 
*front foot is planted on a step (all the weight stays in the front working leg)
*bend the front leg and lunge back with opposite leg (but not resting just letting that toe lightly tap ground for balance)
-bring yourself back up to standing with that same leg without locking out the knee then go right into a curtsy lunge (bringing the same leg behind you and to the side in curtsy position) 
-come back up to standing and repeat that entire sequence 9 more times! Then so on the left

smith machine lunge sequence  (Front foot elevated)

Do the following back to back:

-10  split squats each leg 
-10 glute step ups each leg

*10 super slow controlled painful reps each leg! Really focus on controlling the weight and getting deep today 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

10 SLOW & CONTROLLED reps each leg. 
✨LOWER THE STEP THE MORE GLUTES ENGAGED. Higher step is more hammies

-Holding medium to heavy dumbbells is optional but honestly your legs should be so on fire at this point you shouldn’t need any. 

-Place foot up onto the box or bench and push through your heel to stand up slightly hinting forward is ok (think escalator not elevated) 

-keep slight bend in the knee even at the top to keep tension 

-control the way down

step ups

Step up & split squat superset 😮‍💨

Complete the following back to back: 


-15 heels elevated narrow goblet squats
-15 cable pull throughs

MODIFICATION: just be flat footed, no elevated feet. Can also do Bodyweight only 

More advanced: elevate feet on one or two thick plates like me 


-Knees out wide, toes turned out, chest up 
-Medium heavy db at chest height 
-Don’t lock out your knees at top keep squeezing those hammies and glutes

Sumo goblet squats

I prefer to turn my feet slightly out in a wider stance


- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Glute Superset🍑

100 REPS! Yea you read that right. Little rest as possible. Can rest 5-10 seconds here and there but try to get through it. THIS IS YOUR LAST THING ONCE YOU GET TO 100 YOURE FREE TO GO! Lets gooooo don’t quit now! 🌶🔥

100 REP CALF BURNOUT

LEGGIES FOR MY BESTIES

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

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 FOR MY BESTIES

Community

More workouts from KICK IT With Kay