Name: Playbook - KICK IT With Kay - LEGS FOR MY LADIES
Uploaded: 2024-01-01T12:36:37.999Z
Duration: 60 min
Description: LEGS FOR MY LADIES

Monica

Ok but this is actually a killer workout for ANYONE.

First 3 sets increase weight each set! Last set is a double dropset: do 10 heavy reps, drop the weight by 15-20 lbs and immediatly do 10 more, and then do that once more! Don’t rest until all 30 are done. These should HURT!! You should barely finish 


- 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

Set deets:
Increase weight each set slightly if you can! It’s ok that rep range naturally goes down as weight goes up. Go one rep or so until failure. 

Last set: as many reps as possible heavier then quickly take off half the weight and finish the set with PAUSE REPS (pausing for two seconds at the bottom each rep) until you make it to 20 reps 



Form
- Start with a shoulder width stance, toes forward and feet lower on platform (to target quads!)
- Keep your back on the pad as you lower down, core TIGHT
- Reach parallel and push through your heels extending your legs to stand up
-flex your quads at the top but don’t lock out your legs

Hack squat

Increase weight each set! Aim for somewhere in the 8-12 rep range. Can substitute smith machine squats if you don’t have one of these!





- Start with a wider neutral squat stance (toes slightly turned out and feet ab mid platform) 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

Complete hip thrusts and hip abductions back to back

*can use normal barbell and bench for these if you prefer

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! I want you to use mind to muscle connection here and really think about putting work into your hammies and butt 


- 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

hip thrusts (booty blast or barbell)

*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)

BOOTY BURN 😮‍💨

*as reps go down, increase weight 

- Start with feet wide and toes pointed out
- Engage your lats and squat deep
-keep bar CLOSE to your shins 
- Pull the bar up keeping a neutral spine and upper body tight and pressing through your heels
- Reach full extension with your legs 
- Keeping spine straight and chest up  lower bar to ground

Sumo deadlift

*can do these with just a barbell if you prefer 

*10 reps each leg each set! Last two reps should feel very difficult 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith machine reverse lunges

LEGS FOR MY LADIES

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

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 FOR MY LADIES

Community

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