Name: Playbook - KICK IT With Kay - LOWER BODY! 🦵🏼
Uploaded: 2024-01-01T12:36:38.135Z
Duration: 65 min
Description: LOWER BODY! 🦵🏼

Do 15 hamstring curls and 15 leg extensions back to back. Working weight up each set

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

- 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

QUAD & HAMMIE SS

Feet hip width toes forwards

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 (heels elevated)

*10-12 reps per leg each set! 


- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
-can slightly lean forward with upper body in a straight line to feel it more in glutes 
- Push through your heel and stand up

Smith Machine  Bulgarian split squats

Aim for 8-10 reps each set. Last rep should be almost failed

- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-add weight each set if you can while staying at at least 8 reps!

Leg press (neutral stance)

-two slow seconds down, pause two seconds at bottom, two slow seconds up RIGHT INTO NEXT REP 


try not to lock out knees between reps

Neutral Leg press master reps

Almost all gyms have these but can be hidden! Might have to ask an employee ◡̈ 


- Stand in a wide toed out stance with a Landmine bar between your feet
- Keeping your back straight, hinge from the hips and seen hips toward back wall while bringing bar towards the floor 
-spine stays in straight line and slight bend in knees 
-return to top with control and repeat

Landmine sumo RDL

EACH SET IS 30 REPS … so lighter medium weight is fine here not going heavy. Just isolating and chasing that burn 

-10toes neutral 
-10toes turned out 
-10toes turned in

Toes neutral facing forward, slight bend in knees. Legs hip width

Smith Machine Calf Raise: neutral

Smith Machine Calf Raise: toes out

Slight bend in knees and toes just slightly turned in

Smith Machine Calf Raise: toes turned in

Smith machine calf raise sequence

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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