Name: Playbook - KICK IT With Kay - LEGS
Uploaded: 2024-04-20T20:55:50.041Z
Duration: 60 min
Description: LEGS

Braelyn

READ! Important set instructions: 

⚡️first two sets do 15 reps and rest normally for 30-45 seconds
⚡️next 4 sets do 12 set x 12 reps but DONT put the weight down between sets, instead hover it right before the weight stack lands for 12 seconds 

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

Leg extensions: 12 x 12s

Hip abductions! 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

Do hamstring curls followed by a 30 second stretch between! This will trap the blood and give you an insane pump!

8-15 rep range. Increasing weight each set while staying somewhere in that range 

- Sit in a hamstring curl machine adjusted to you where upper pad is slightly under knees and lower pad is behind calves 
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- With feet shoulder width apart out in front of you  
-reach towards your feet (grab feels if you can if not it’s ok!)
-keep spine straight up and chest open!

Hamstring stretch -  toe touch

Hamstring curls & stretch

- Start with a super wide, Toes turned out stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up without locking out 

-face is crammed against the pad! Shouldn’t feel pain in your lower back if so you need to adjust weight or form!

*increase weight each set if you want a challenge!

Reverse hack squat

Do 10-12 weighted heavier Bulgarian split squats then drop the weight and go into 15 bodyweight split squats on the same leg. 

Repeat on the other side

*10-12 reps then drop the weight and do 10 more bodyweight . Then repeat on other leg 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-can slightly hinge forward

Dumbbell bulgarian split squat

Your legs should be so fatigued so 10-12 should be HARD but go until failure 


-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

bulgarian split squat (bodyweight)

Bulgarian Split squat superset

Increase weight each set of you can do so while maintaining good form! 


- Begin with medium heavy dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

LEGS

Leg session

LOWER

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

Community

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