Name: Playbook - KICK IT With Kay - LEGS 🦵🏼💥
Uploaded: 2024-01-01T12:36:38.169Z
Duration: 65 min
Description: LEGS 🦵🏼💥

Jennifer

Anna

Lower body day! A lil bit of anterior and posterior work today!

READ! Important set instructions: 
Pre exhausting the quads here 😮‍💨


⚡️First two sets are recruitment sets: 15 reps light! 45 second rest between the two

⚡️5 sets do 12 reps medium heavy reps but DONT put the weight down between sets, instead hover it right before the weight stack lands for 12 seconds then go right into your next 12

Do all 4 sets back to back. If you do have to rest rest no more than 3 seconds at a time.

Leg extensions: 12 x 12s

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 
LAST SET IS A DROP-SET: 6 heavy reps then drop the weight in half (quickly!) and immediately go back into 12 reps. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- 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 (neutral feet)

10 reps PER SIDE per set. Can rest between sides if needed!

We are basically combining a Bulgarian split squat and single leg RDL! 

Complete one split squat (hinging forward to target more glutes) then go right into an RDL on the same leg. 

Do all the reps on one side before switching to the other

Bulgarian into RDL

Complete 15 heels elevated goblet squats (quad focused) right into 20 controlled sumo squats (flute focus)

*hold medium heavy db (or body weight for a modification)

- Standing with your feet close, toes slightly turned out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension without locking knees out (flex quads at the top!)

Heels elevated dumbbell goblet squat

*don’t rush these! Slow even pace down and up (time under tension!)

- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

Goblet Squat Superset

*if you’re shy or these are uncomfortable for you just sub your fav glute exercise: cable pull throughs, cable kickbacks, etc 


Start with a bench in front of the smith machine. If it’s a slanted rack one, make sure you’re laying on the bench where it racks back away from you 


Lay chest on bench, holding onto the bench however you feel most stable 

Turn knees out as shown and keep heels about shoulder width. Toes turned out slightly Rest heels on the smith bar 

Press feet up towards ceiling keeping foot flat (think of stamping the ceiling with your foot!) 

Lower with control 

These aren’t so much about weight but all about the burn and tension

Smith machine froggers

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

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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