Name: Playbook - KICK IT With Kay - LEGS 🦵
Uploaded: 2024-01-01T12:36:37.421Z
Duration: 60 min
Description: LEGS 🦵

Level 8 ish for 10 min! Not trying to fatigue here just getting your blood pumping

Stair master warm up

Complete 20 of each! Increase weight each set.

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

-put pads on inside of knees and squeeze your legs closed using inner thigh/quads 
-control the release and don’t fully rest until the set is done

Good girls

Warmup superset

Complete 10-12 sumo reverse hack squats into 10-12 forward feet close hack squats! 

This will hit your Booty AND your quads!

- Start with a super wide sumo stance with toes slightly turned out 
- Push your hips back and down
- Keep your chest up
- Extend your legs to come up without locking out

Reverse hack squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- 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

Hack squat superset

Complete 12 kickstand RDLs each leg into 12 controlled step ups each leg

12 EACH LEG per set

- Stand with your feet shoulder width apart then take non working leg and put it slightly to the side with toes turned out for make a “kickstand” for support 
-and knees slightly bent
- Hinge at your hips, and lower the dumbbells toward the floor (not very far the movement is little here bc it’s very concentrated in the butt!)
- Lift back up engaging your glutes

Dumbbell kickstand single leg RDL

12 reps EACH leg per set 

-Holding  medium heavy dumbbell at your shoulder (for modification use bodyweight only)
-chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up without locking out
-Control The way down and and repeat 
- Work both sides

Dumbbell step ups

Booty burn superset

Increase weight each set! 


- Holding the end of the landmine bar between your legs with chest up and  feet wide and toes out
- Push your hips back and down as you lower (keeping chest as upright as possible)
- Reach parallel and push through your heels to stand up, squeezing your butt at the top

Landmine sumo deadlift

*15 reps each leg per set! Don’t need super heavy weight here just a final burn out!

-sit comfortably on your side 
-working foot is up higher on platform with toes slightly turned out 
-lower while keeping knee in line with that ankle 
-press through your heel to push up without locking out your knee

Single seated leg press

LEGS 🦵

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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