Name: Playbook - KICK IT With Kay - LEGS
Uploaded: 2024-04-07T18:09:06.637Z
Duration: 65 min
Description: LEGS

Lauren Cowley

Can do these on a standing, seated machine or on the leg press 
- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

calf raise

Really waking up those glutes and getting the blood in em! This is going to help make it easier to put the work in your glutes during the exercises  to come

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release…

⭐️Notice how I pause two seconds each rep before allowing my legs to close! Fight the resistance on the way back in as well

Wall sit with abduction

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

Banded superset

Do the following back to back. Rest 45 sec between sets and repeat once more!

**these should not be easy! If so I challenge you to focus on the mind to muscle. These should be an intense DEEP burn in the glutes 



Put heavier resistance mini band above your knees (not on them!) 

Lay on your back and press through feel to lift hips towards ceiling 

Push outwards on that band, squeezing those glutes and using the side of that booty

Banded glute bridge abductions

- 20 reps on the right then 20 on the left so 40 total per set!



- Place heavy resistance band above knees 
-lay on your back and lift one leg
- Push through your heel of the opposite leg (the one planted on the ground) raising your hips 
- Engage your glutes at the top

Single leg banded glute bridge

Mini band glute recruitment

10-15 ish each leg! Increase weight slight each way but keep the movement isolated you shouldn’t feel it in your lower back, if so go lighter 

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

SET 1: the only set you have a 30 sec rest after! 

SET 2-6 *PAUSE FOR 10 SECONDS BETWEEN SETS HOLDING THE WEIGHT JOVERING RIGHT ABOVE THE WEIGHT STACK! Then go into your next 12 reps. No rest until all 5 sets are done! 


-press through heals 
-control the release

Bad Girls

*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)

*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 almost full extension with your legs but don’t lock out your knees  
- Keeping spine straight and chest up  lower bar to ground

Sumo deadlift

LEGS

Leg session

LOWER

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

Braelyn

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 ❤️‍🔥

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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