Name: Playbook - KICK IT With Kay - LOWER BOD
Uploaded: 2024-01-01T12:36:37.665Z
Duration: 70 min
Description: LOWER BOD

Quads, calves, hammies, & booty for the ultimate lower body workout!

(Can use lying hamstring curls if your gym has that!) increase weight each set 

- 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

First two sets medium heavy weight for 20 reps! 3rd set do TWO dropsets: 10 heavy reps, 10 medium reps, 10 light controlled reps no rest between! 

High volume. Pre exhausting those glutes. 





- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Increase weight a bit each set if you can while staying in the 10-15 rep range 

LAST SET IS 10 MASTER REPS: two seconds down, two second pause at bottom, two seconds back up! 

- Start with a shoulder width stance or a little more narrow , toes pointed forward 
-feet mid to low on platform to target quads 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up flexing your quads at the top but NOT locking out your knees

Narrow Hack squat (quad focus)

*LAST SET IS A DROPSET TWICE:10 reps heavy weight, right into 15 reps medium weight, right into 20 reps back at your lighter warmup weight LITTLE REST AS POSSIBLE IN BETWEEN 

FIrst 3 sets are normal paced 

- Place feet mid platform, toes pointing forward and neutral stance little past shoulder width or whatever feels most comfortable 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (neutral)

Complete 15 hip thrusts into 12 controlled split squats each leg! 

Rest then repeat

(You’re welcome for the up close personal action in this vid 😂)

*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)

*12 reps each leg per set (modification: Bodyweight only) 

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

Dumbbell bulgarian split squat

Superset

If you don’t have this machine just elevate your feet on a plate or stairs and hold dumbells (modification: Bodyweight only)


- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

LOWER BOD

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 BOD

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