Name: Playbook - KICK IT With Kay - LOWER BODY! 🦵🏼🍑
Uploaded: 2024-01-01T12:36:37.826Z
Duration: 70 min
Description: LOWER BODY! 🦵🏼🍑

Full leg day! Hitting quads hammies and Booty today. Push yourself by increasing the weight each set.. or if you can’t increase the weight anymore challenge yourself by adding more reps! 

It’s you vs you!

Complete 15 hamstring curls into 20 bad girls!

Increase weight each set by 10 lbs 

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

Lying hamstring leg curls

Aka hip abductions! Can stand if needed or sit. Lean forward slightly and out weight in your heels 

Go medium to heavy here!

Bad girls

Warmup superset

- 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

Complete 12 reverse lunges each leg right into 30 alternating scissors!

-add weight each set if you can while staying in 10-12 rep range 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Superset

⭐️EACH SET is a drop-set: do 10 reps then immediately drop a plate and go into 10 more reps


- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL DROPSETS

Complete 12-15 heavy leg extensions into 12-15 narrow goblet squats! Rest then repeat. 4 full rounds total

-increase weight each set and last set do 15 reps at heaviest into 15 more for half the weight 


- 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

- Elevate heels onto a big 45 lb plate(or two stacked smaller weights)
-about 3 inches or so between heels, toes slightly turned out 
- Hold a single dumbbell in the goblet position at your chest (35lbs or so)
- Lower into the bottom of a squat, come up partially, then go back to the bottom, then come up fully: that’s ONE rep
- don’t lock out your knees at the top think about flexing your quads at the top of each rep while maintaining slightly bent knees!

heels elevated goblet squat with pulse

Quad burn superset

Attach a handle to a cable machine on lowest notch 

Put bench or step right beside the cable machine and grab handle with same side hand as working (stepping) leg 

Complete 10 HEAVY CONTROLLED reps on each leg per set! 


**note: you’ll have to switch the side of the box for each leg

⭐️NOTICE HOW I BARELY TAP THE BACK TOE TO THE GROUND- I don’t put any weight into the non working leg

Cable Glute Step Ups

LOWER BODY! 🦵🏼🍑

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 BODY! 🦵🏼🍑

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