Name: Playbook - KICK IT With Kay - LEGS!
Uploaded: 2024-01-01T12:36:37.499Z
Duration: 65 min
Description: LEGS!

Hitting legs today! Hamstring quads and Booty!

Complete 15 hamstring curls right into 20 jump squats. Rest 45-60 seconds then repeat 3 more time! Increasing weight

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

Hamstring curls

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warmup superset

Complete 10-12 t bar RDLs into 10- 12 t bar sumo deadlifts

Then rest and repeat

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Holding the end of the landmine bar in goblet position at chest of between your legs (back upright as possible!) with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine sumo squat

T bar superset

12 reps each leg per set! Last two reps should be really difficult to complete. If not you’re too light! 


- Keeping your back flat against the pad
- Place your foot a little lower than midway on the platform to target quads a little more 
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

Complete 12 weighted split squats on the right leg then drop the weights and go into 12 split jumps. Then pick up the weights and repeat on the other side immediately! 

Rest and repeat BOTH sides 2 more times for a total of 3 sets.

These are not Bulgarian so the back foot is not elevated- just on the floor behind you. Weight is in the front working leg! Back leg is just used lightly for balance 


Go low and possible and control the way up! Don’t rush the reps. Slower is more difficult. Don’t lock the knee at the top! 

Keep chest lifted

Dumbell Split squat

- Place your weight in your front leg
- Jump up pushing out of your front leg
- Land softly

Bulgarian split squat jump (single leg)

Split squat sequence

12-15 each side! Pick heavy weight but not too heavy where you feel it in your lower back. Work should stay in your glute! 

Think about kicking straight back behind you like you’re kicking down a door, try not to “swoop” the leg down and up 


- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Alternate between speed 8 and speed 14 every minute on the minute! Try not to use your hands!

Stair master

LEGS!

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

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

LEGS!

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