Name: Playbook - KICK IT With Kay - LETS TRAIN LEGS!
Uploaded: 2024-01-01T12:36:37.726Z
Duration: 70 min
Description: LETS TRAIN LEGS!

Lower body sesh today! Remember we are focused on progressive overload. Meaning you are increasing weight each set, if you can’t be sure to increase the reps. We just want to keep challenging ourselves!

Increase weight each set. Last set is a dropset: 10 heavy into 12 pause reps 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Increase weight each set! Aim for 10-12 reps. Last set go back down to starting weight and do ALL PAUSE REPS (hold at bottom of the squat for two seconds) right into 10 normal paced (don’t hate me 😈)



- Start with a shoulder width stance (toes forward and feet mid platform)
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

10-12 single sideways leg press right into 20 jump squats to keep that heart rate up

10-12 on each leg per set



-put on if your legs med to high on platform, body facing to the side 
-toes slightly turned out and knee doesn’t go over that ankle 
-press through your flat foot specifically heel to really pump up those glutes

Single sideways leg press

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset

Complete 15 heal elevated narrow goblet squats right into the same thing but with Bodyweight only!

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Stand with feet about 3 inches apart  and heels elevated toes just slightly turned out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Heels elevated air squat

Quad superset

10-12 each leg! Go heavier than you feel like here… last exercise so challenge yourself! 

- 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

LETS TRAIN LEGS!

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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 TRAIN LEGS!

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