Name: Playbook - KICK IT With Kay - LOWER BODY! Full legs 🦵🏼
Uploaded: 2024-01-01T12:36:38.225Z
Duration: 60 min
Description: LOWER BODY! Full legs 🦵🏼

Full lower body days always hit different!🔥🔥

Anna

Hitting glutes quads hammies & even calves today for a total lower body workout . Lets get it 🦵🏼

Focus here is mind to muscle and recruiting those legs. Increasing weight each set slightly and going one rep or so until failure. Higher volume here aim for 15-20 ish reps 




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

Hamstring curls

*can do these on bench or machine 
-load heavy weight to bar and aim for 8-12 reps (test yourself here!) then on the last set drop weight back a bit and do higher rep really focusing on mind to muscle for a back off set 



- 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
-squeeze your butt at the top and slowly return to bottom

hip thrusts

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- 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 feet)

*standing on box or plate optional for more range of motion 

- feet little less than shoulder width apart 
-hands holding bar right outside legs 

-contract core and lower bar keeping close to your shins as you push your hips towards the back wall. 

-keep the spine in one line 
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith machine RDL

Complete the following back to back each set:

15 leg extensions 
20 calf raises

⭐️INCREASE WEIFHT EACH SET !! 12-15 reps last two reps should be sloppy and hard to complete 

⭐️Last set is a dropset…10 HEAVY into 15 reps half that weight no break

Leg extension burnout

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

Quads & calves

🩷30 reps (15 reps each leg technically)  per set! Alternating sides with each step


- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

LOWER BODY! Full 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

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 BODY! Full legs 🦵🏼

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