Name: Playbook - KICK IT With Kay - LOWER!
Uploaded: 2024-01-01T12:36:37.873Z
Duration: 60 min
Description: LOWER!

After two weeks off this was a good one ♥️🔥

Jenna

Nothing crazy here just quick and effective staples! Just because you’ve seen these movements doesn’t mean this should be easy by any means. Challenge yourself on perfecting your form then increasing your weight. Push yourself past your “comfy” spot. Level up fam

Warm up for 10 min! Slowly increasing speed up every minute ish. Stay between speed 8-12

Stair Climber

Increase weight each set as you warm up 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Increase weight each set if you want BUT this day I really want you to focus on form. Maybe that means going a little lighter and focusing on depth, feet alignment, etc!


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

*can do these with just a barbell if you prefer but I prefer smith bc it’s easier to add weight /quicker 

*12 reps each leg each set! Last two reps should feel very difficult but if you start putting work into your BACK leg that’s how you know it’s time to STOP. That’s cheating! 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
-all weight in that front working leg!
- Repeat on the opposite side

Smith machine reverse lunges

*most gyms have these but they can be hidden so don’t be scared to ask an employee if you can’t find the Landmine setup!

- Stand in a wide toed out stance with a the bar gripped  between your legs 
- Keeping your back straight and chets up (can hinge slightly forward if it helps out weight into your feet) squat down (sending hips down and back) and touch the weight (or just about) to the floor 
-push through the heals and squeeze the hips to come to standing but don’t lock out your knees!

Landmine sumo deadlift

Each set do the following back to back:

-10 right leg 
-10 left leg 
-20 both legs 


Repeat 3 times total!

⭐️10 reps right then 10 reps left 

- Sit on the machine with the pad at the bottom of your shin (non working leg is just dangling lol)
- Extend one leg engaging your quad
- lower slowly

Single leg extension

Both legs this time! Flex your quads at the top and control the weight. If it’s flinging around easily you need to add weight! You should want to quit around rep 10-15 but KEEP GOING! It’s ok if the last few reps are partial reps.

Leg extension (both legs)

Leg extensions burnout

LOWER!

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

LOWER!

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