Name: Playbook - KICK IT With Kay - LETS HIT LEGS!!!
Uploaded: 2024-01-01T12:36:37.831Z
Duration: 65 min
Description: LETS HIT LEGS!!!

lots of lunge variations and supersets today!

Challenge yourself with the weight and reps each set. Every set should be difficult to complete. If not you need to challenge yourself more! Leg days are NEVER easy

Warm up for 6-8 min! Slowly increasing speed up every minute ish. Stay between speed 8-12

Stair Climber

Warming up here! Still increase weight each set on extensions

*NOTICE how I’m not worried about bringing the Kb all the way up I’m just isolating the glutes and hammies here 



- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Increase weight each set 

- 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

Superset: kb swings and extensions

Complete 12 weighted  stationary lunges right into 12 Bodyweight only reps on the same side. Repeat on other side then rest.

-12 weighted reps right leg into 12 Bodyweight only reps. Then repeat on opposite leg 


Notice 
*notice how barely any weight is in the back foot! The front leg is the working keg
- Stand in a stager stance with smith bar on your shoulders 
- Lower into a split squat 
- Stand up to the starting position (not bringing your leg in you stay in that split squat position until all reps are done) 
* Work one entire side before switching 


*back foot is just a kickstand for balance all the pressure is in that front leg!

Smith split squats

12-15 reps per leg each set!  NO WEIGHT and you’re doing these right after the weighted reps with no additional rest so your legs should be super fatigued

Dumbbell split squats

Smith Machine Stationary Lunge Superset

Complete 5 or so leg press (hammie focused) right into 20 sumo goblet squats

- Place feet wide and high on the platform.
- Keeping your back flat against the pad and core tight.
-toes slightly turned out 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (Feet high and wide)

Holding medium heavy db or kettlebell at chest! Optional: no weight 

Keep chest upright. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Painfully slow haha

Sumo goblet squat

GLUTE HAMMIE SUPERSET

10 reps each leg per set! (Aka 20 reps total each set!)


Using two dumbells at your sides (modification use Bodyweight only) 

Step up right your right foot and bring your opposite foot up to tap the bench but then go right back to the floor.

Then alternate your weight to the left foot on the floor and use right leg to go into a reverse lunge. 

So desired amount of reps with that foot then repeat on other side

Bench step up into reverse lunge

*each set do 10 toes neutral, 10 toes turned out, & 10 toes turned slightly in! 



- 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

Leg press calf raise

LETS HIT 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

LETS HIT LEGS!!!

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