Name: Playbook - KICK IT With Kay - LEGGIESSSS 🍑🦵🏼
Uploaded: 2024-04-07T18:09:32.092Z
Duration: 65 min
Description: LEGGIESSSS 🍑🦵🏼

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

Braelyn

Full lower body session. Focus on progressive overload by increasing weight or reps each set! But not going so heavy where you lose the mind to muscle connection. Really want you to squeeze and control EVERY single rep!

Think about pressing  down through your heels and flexing your butt cheeks at the top of each rep 

-you should feel the burn under your butt cheeks and the side of your booty! Not in your hip flexors

Bad Girls

Increase weight each set on extensions. Prisoner squats are Bodyweight only!

- 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
AS REPS GET FEWER, SETS GET HEAVIER!

Leg extensions

- With hands at your head and chest lifted perform a wide stance squat 

-optional: hold a dumbbell or kettlebell at chest level

Prisoner Squat (body weight)

Extension & prisoner squat superset

Do hamstring curls followed by a 30 second stretch between! This will trap the blood and give you an insane pump!

8-15 rep range. Increasing weight each set while staying somewhere in that range 


- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- With feet shoulder width apart out in front of you  
-reach towards your feet (grab feels if you can if not it’s ok!)
-keep spine straight up and chest open!

Hamstring stretch -  toe touch

Hamstring curls & stretch

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

Pick a medium/heavy weight and aim for 12-15 but do as many reps as possible before stopping.

- Place feet higher and a bit wide than hip width on the platform with toes turned out 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-you should feel tension in your GLUTES and hamstrings 

**nice and controlled reps/ don’t lock out at the top

Wide Leg Press

*10 reps PER SIDE, then rest 45 seconds or so and repeat on both legs. 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

LEGGIESSSS 🍑🦵🏼

Leg session

LOWER

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

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

LEGGIESSSS 🍑🦵🏼

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