Name: Playbook - KICK IT With Kay - LEGGIES FOR MY BESTIES
Uploaded: 2024-01-01T12:36:38.181Z
Duration: 60 min
Description: LEGGIES FOR MY BESTIES

I def wanted to cry during the leg extensions but this was the best leg workout😍

Whitney Yeauger

Emma Mathews

Ive found the sweet spot! This workout is the same as last weeks with just different variations of some of the movements. 

We will be sticking to some variation of this leg day for a while because it’s just so good and effective!

Do the following back to back! 

-12 hamstring ball rolls ins

-15 resistance band good mornings

**ALL ABOUT CONTROL HERE! Not speed. Engaging those muscles 

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- 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

Banded good mornings

HAMMIE RECRUITMENT

Try to keep track of the weight you do each week so we can work on adding more (progressive overload) every time we do these! 

Increasing weight each set’ as you do so reps will decrease slightly. 

FIRST SET IS LIGHT RECRUITMENT SET






- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Last set is a dropset: 6 heavy reps then drop the weight in half and do 10 pause reps (pausing two seconds at the bottom of each rep) 




- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-add weight each set if you can while staying at at least 10 reps

Leg press (neutral stance)

*10-12 each leg per set! Modification: body weight only 


FOCUS ON CONTROL DEPTH & FORM BEFORE ADDING A TON OF WEIGHT

-elevate one toe/top of foot on a medium height platform 
-hold either two dumbells at either side of you or one heavier db in the opposite arm as front leg
-hinge forward slightly at hips 
- 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 without locking out knee

Weighted Bulgarian split squats

NON STOP NO REST (or as little as possible) 
⭐️do 12 full reps right into a stagnant 10 seconds hold at the bottom of the leg extension (don’t let weight stack touch, keep it slightly hovering where you feel most tension) then go RIGHT INTO 12 more reps and another hold and so on. 4 times total. Lower weight as needed to complete 

You may want to cry during these but just push through! That pain is where change happens! Learn to love it.






- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads

Leg extension nonstop sets with pause

-might have to ask an employee to show you where the t bar set up is 
-load weight into the end of the bar (pretty heavy!)
-get in a sumo stance (toes turned out, legs wide)
-hold bar with hands cupping it between your legs, chest stays lifted 
-squat down push through your heels to drive up

Landmine sumo squat

LEGGIES FOR MY BESTIES

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

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