Name: Playbook - KICK IT With Kay - LEGS BABY
Uploaded: 2024-01-01T12:36:37.916Z
Duration: 65 min
Description: LEGS BABY

A good one! 😮‍💨

Remember you know your limits. Push yourself, this should be challenging. If your sets are easy… you need to up the weight or reps!

**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

*try to increase  weight each set 
but I don’t want you going too too heavy where you feel it in your back. Focus on controlling the weight here and the mind to muscle connection! 


- Start with a barbell on your upper back
-feet hip width or slightly wider but keep toes pointing front! This is so that it’s quad focused instead of glutes 
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
-think about flexing quads at the top without locking out the knees

Barbell box squats

Each set do the following back to back: 

-12 heels elevated barbell squats 
-20 alternating walking lunges

THESE WILL BE LIGHTER THAN YOUR BOX SQUATS! Focus on form here and depth. Mind to muscle 

- Begin with bar positioned on your upper back and your heels elevated
- 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

Heels elevated barbell back squat

20 reps total! Alternating legs each rep. Pause at bottom of each rep for 2 seconds or so 

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Superset

Do the following back to back
**notice there is one extra set of leg press! Only 3 rounds of the split squats 

-15 narrow leg press (quad focused)
-10 split squats each leg

INCREASE WEIGHT EACH SET. LAST SET IS A GIANT DROPSET: 15 reps, lower weight by 15 then do 15 more reps, then lower weight and do 15 pause reps (pausing for 2 seconds at bottom of each rep)


- Keeping your back flat against the pad
-feet low and close on platform 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

10 heavier reps per leg each set! 

THESE ARE TARGETING QUADS NOT HAMMIES.. all work in front foot 


- Stand in a stager stance with a dumbbell or plate  in each hand (I did 35 lbs but just pick a challenging weight) 
- Lower into a split squat, hunting forward slightly 
-weight is in that front leg! 
- Stand up to the starting position without locking out knee 
* Work both sides

Dumbbell split squats

Quad killlllaaaa Superset

Working one leg at the time, do the following back to back then repeat on other leg 

-10 glute medius kickbacks 
-10 glute max kickbacks

-start with cable on lowest notch with ankle attachment 

-TIP: might need to elevate standing foot on a plate for some height in order to have room to drag that leg in front of you

-support yourself with cable bar for balance and let your working leg cross slightly in front of you diagonally to get a stretch then bring it back 
-foot rotated slightly inward 
-kickback at about 30 degree angle

Glute Med Kickbacks

-hold onto cable poll for balance 
-kick your leg straight back, foot rotated out just slightly 
-slight bend in leg but primarily straight working leg

Glute max kickbacks

Glute kickback superset

LEGS BABY

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 BABY

More workouts from KICK IT With Kay