Name: Playbook - KICK IT With Kay - LOWER BODY! LEG DAY!
Uploaded: 2024-03-11T00:20:56.432Z
Duration: 60 min
Description: LOWER BODY! LEG DAY!

Lower body workout! Majority of emphasis on posterior chain

Do 12 hip thrusts right into 20 hip abductions

-get in a bridge position with back on box or bench
-resistance band above knees 
-press knees out while keeping Booty tight and core tight while not letting hips sink!!

Banded hip abductions

Band around legs above knee level

Push out on band with those knees while laying on back with hips pushing up towards ceiling 

Lower with control

Banded glute bridge

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

Hip thrust superset

Do one lightweight recruitment set of 20 before starting the below:

Complete 10-15 hip thrusts and then on your rest hold your knees in close to you body! (These will kill I’m sorry) no true rest

*band around legs optional but suggested :)

-keeping tension out on band so knees don’t cave in 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Hug knees close to you chest between sets

Knee hugs

Booty blast w holds

Do 12 hamstring curls followed by a 12 second stretch between sets as your “rest” (although this hurts like heck after about two sets lol) 


Try not to take any additional rest unless you absolutely need it. You will likely need to towards the end.

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Instead of resting, reach for your toes between sets. 

This will make your hamstrings feel like they’re going to explode 

Sry 😝

Hamstring curl stretch (between sets)

Hamstring curls (w stretch in between 😖)

Stay in 8-10 rep range increasing weight each set slightly if you can :) 

- Start with feet wide and toes pointed out
- Keep chest lifted 
-palms facing towards you, arms about shoulder width apart 
- Pull the bar up keeping a neutral spine and upper body tight thinking about pressing your feet THROUGH THE FLOOR!
- Reach full extension with your legs flexing your butt without locking out in your knees 
- Keeping a flat back lower bar to ground

Sumo deadlift

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

SLOW and controlled! Really flex and bring those toes back towards your shin then press off as high as possible 

- 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

Start with your heaviest weight for 10 reps, then immediately drop the weight 20 lbs for 10 more reps, then immediately drop the weight once more for 10 more reps. (30 reps per set!) 

These should BURN! Give them all ya got!

- 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 dropset

LOWER BODY! LEG DAY!

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

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 BODY! LEG DAY!

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