Name: Playbook - KICK IT With Kay - LEGS (w hiit finisher)
Uploaded: 2024-01-01T12:36:37.249Z
Duration: 59 min
Description: LEGS (w hiit finisher)

Today  we focus on WEIGHT! Less reps more weight. Really challenge yourself and don’t be scared to fail! Failing a set (in a safe way) means that you truly are pushing to your max!

A fail is a WIN on my book!

PS I was SO BLOATED and icky feeling this day (thx pms) but I threw on an oversized tee and got to work anyways! 💪🏼💖

Start on medium weight then Increase weight here each set! 

LAST SET IS DROPSET: 8 heaviest reps possible right into 10 additional reps 20 lbs less 


- 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

Complete 8-12 heavier hip thrusts RIGHT into 10-12 sumo smith squats (slow and controlled) 

Don’t rest until both exercises are done!

*can use machine OR barbell. Going HEAVY here! Increase weight each set until you can no longer so so without getting at least 6 reps 

- Support upper back on a bench and the barbell (or machine pad) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Heavy hip thrusts

-feet out in front of you slightly and wide! Toes turned out
-send hips down and back while keeping chest upright as possible 
-press through your heels and SQUEEZE your butt to get you back to standing

Smith Machine Sumo Squat

Superset 1

Complete 8-10 heavy leg press into 10-15 quad focus hack squats. 


Rest and repeat!

**mine are kind of sloppy because this was my third set! But try to get a bit more depth than me.

*ALSO don’t be scared to ask someone to spot you on your heavy sets like I did!! I failed at the end of my sets and he helped me rack it. NO SHAME!! 

- Place parallel feet a little higher on the platform (toes pointed forward)
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Start with feet parallel about shoulder width apart(or even a little less) and LOW on platform! This focuses on QUADS
- Keep your back on the pad as you lower down AND tight tummy 
- Reach parallel and push through your heels extending your legs to come up

-don’t lock out knees completely at the top keep a slight bend for tension

Hack squat (looking out)

Superset 2

Complete 15 decline sit ups, 15 weighted squat jumps, and slow and steady sled pushes down the turf and back.

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up (think about tilting bottom of rib cage towards your Pelvis!) 
- Slowly lower yourself down (BUT DONT LET SHOULDERS REST) and pause for two seconds at the bottom flexing your core 
-repeat 

(Slow and controlled don’t use momentum!)

Decline sit up

- Hold two weights by your sides OR one sandbag on your shoulders (my preference)
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly!!

Weighted Jump Squats

*LONG SLOW STEPS! Not about speed today. 

2 reps each set: aka down the turf and back 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push (slow, long steps)

Giant Set (HIIT)

*GO HEAVY! 

*aim for 15 reps but if you can make it to 20 do it! Final burnout here!

-you can stand for these since they are heavy.

-try to keep upper body still as possible (can hold on for stability) but work is alllll in your Booty!

Bad Girls (Hip abduction)

Pick a challenging weight. 

Think about squeezing a watermelon between your thighs! 

Control on the way out don’t let the machine “swing” your legs open. You control the machine!

Good girls (hip adductions)

Final superset

LEGS (w hiit finisher)

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!!🔥

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 (w hiit finisher)

More workouts from KICK IT With Kay