Name: Playbook - KICK IT With Kay - LOWER BODY!
Uploaded: 2024-01-01T12:36:37.927Z
Duration: 65 min
Description: LOWER BODY!

Whitney Yeauger

Full leg day- hitting quads, glutes, and hamstrings! Get ready to WORK

15 hamstring curls right into 15 good girls

*increase weight each set by 10-15! it’s ok if reps naturally go down 

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

Hamstring curls

-aka hip adductions
-pick medium to medium weight to start 
-think about crushing a watermelon with your thighs! 
-control the way out don’t let the machine swing your legs open

Good Girls

Warmup superset

Feet hip width toes forwards. Test weight here but also making form a priority! I want you to go slow and controlled here, less explosive 

**everyone’s squat form should be a bit different… find a position with hips and feet that make you feel it in your quads. Narrow feet that are closer together typically does the trick 


Core braced spine straight maybe just a slight lean forward but nothing major!

Squat down and push up flexing your quads at the top (without locking out knees)

Narrow smith squats

*10 reps each leg!  

**ALL WEIGHT IN THAT FRONT FOOT, don’t push off the back foot that is just there for balance. If you are using a lot of help from your back foot it’s time to go to the other leg or lower the weight a bit. 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees (keeping weight in the front foot)
-come back up without locking your legs out and repeat desired amount of reps 
- Repeat on the opposite side

Smith reverse lunges

**ONE REP=one DB deadlift & 1 RDL

*BEGINNERS: do these flat footed on the ground 

*stand in a sumo stance (legs wide toes pointed out) on an assisted pull-up machine (or just two plates to elevated your feet so you can have a larger range of motion)


*complete one sumo deadlift (keeping chest upright as possible and lowering DB towards the floor pushing through your heels to standing) then go right into an RDL hinging from hips

DB sumo deadlift into RDL (on assisted pull-up machine)

Complete 15 leg extensions into 15 glute bridges using the leg extension pad

Go heavy here- all you have left in the tank! If you don’t make it to 15 reps that’s OK!

- 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
-keep your booty on the seat!

Leg extensions

You will feel awkward getting into this position but just go with it!! 

Adjust the pad where it hits about hip level and seat hits about shoulder blade level 

Pick heavier weight and plant feet firm on ground, toes slightly turned out. Knees about 90 degrees or so. Press through your heels to squeeze your glutes to the top of the bridge. Control the release

Leg Extension Glute Bridge

Leg extension/booty burnout

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

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!

Community

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