Name: Playbook - KICK IT With Kay - LEGS FO DAYS
Uploaded: 2024-02-04T14:16:29.982Z
Duration: 60 min
Description: LEGS FO DAYS

Lauren Cowley

Hitting quads hammies AND glutes today for an all over burn! 


I am still recovering from Covid and gaining my strength back so feel free to go heavier than me if needed! Give yourself the challenge YOU need today 💖

Start at a lighter weight to warmup then move up to a medium weight. Doing a lot of reps here so nothing toooo heavy but should be challenging to complete still 

FORM
- 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

Instructions: do 10 reps at your heaviest weight (it’s ok if the last few are only partials just do your best!) then drop the weight in half and do 10 additional reps (controlled)




Form
- 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 DROPSET

-Tip: basically think of doing a sumo squat while holding the bar! Try to keep chest upright as possible 



Form
 -Start with feet wide and toes pointed out
- Engage your lats & keep tight core 
- Pull the bar up keeping a neutral spine and upper body tight
-push through your heals and squeeze your bum to send your hips forward at the top 
- Reach full extension with your legs (except keep slight bend in the knee don’t lock out)
- Keeping a flat back lower bar to ground while staying tight and repeat

Sumo deadlift

*can do these on bench or machine 
-load heavy weight to bar and aim for 8-12 reps (test yourself here!)

*LAST SET IS A DROPSET: so 10 heaviest reps then drop the weight by 20 lbs or so and complete 10 more reps pausing two seconds at the top of each (goal here is as little rest as possible)


- 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
-squeeze your butt at the top and slowly return to bottom

hip thrusts (barbell or machine)

Increase weight each set if you want BUT this day I really want you to focus on form. Maybe that means going a little lighter and focusing on depth, feet alignment, etc!


- 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

Complete 12 heals elevated goblet pause squats into 10 heavy split squats each leg.

- Elevate heels onto a big 45 lb plate(or two stacked smaller weights)
-about 3 inches or so between heels, toes slightly turned out 
- Hold a single dumbbell in the goblet position at your chest (35lbs or so)
- Lower into the bottom of a squat, come up partially, then go back to the bottom, then come up fully: that’s ONE rep
- don’t lock out your knees at the top think about flexing your quads at the top of each rep while maintaining slightly bent knees!

heels elevated goblet squat with pulse

10 reps each leg PER set!

-instead of a bench elevate foot on a thick plate. Being able to rest your back foot on your toes as opposed to the top of your foot will provide more stability & allow you to hold heavier dumbbells here 


-I want these more quad focused so your front foot is a little closer to your body than normally 
-Keep a slight bend at the front knee even on extension 
-keep chest up tall
- Come straight down until your reach shin height 
- Pull back up

Quad focused split squat(using plate)

Superset 1

Complete 15 kettlebell RDLs into 15 hip thrusts! 

Use a medium heavy kettlebell here 

Rest and repeat 2 more times

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight, hinge at hips and send booty towards back wall
-use your hamstrings to pull you back up to standing 
-key here is to go slow and controlled

Kettlebell sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs driving your hips forward 
-PINCH YOUR BUTT (think about thrusting the kettlebell forward!)
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 2: final burn!

LEGS FO DAYS

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

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

LEGGIESSSS 🍑🦵🏼

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 ❤️‍🔥

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 FO DAYS

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