Name: Playbook - KICK IT With Kay - LOWER BODY BABES 🔥
Uploaded: 2024-01-01T12:36:38.206Z
Duration: 60 min
Description: LOWER BODY BABES 🔥

Emma Mathews

Complete the following back to back

-10-15 hamstring curls 
-15-20 bad girls (hip abductions)

Method: 1st three sets increase weight each set aim for 10-15 rep range. Last set do 10 heavy dropset into 15 additional PARTIAL pulse reps 15 lbs lighter 


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

Hamstring curls

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

Hamstring/hips superset

-feet high on platform and wide! Toes turned out. 

Set 1-4: Increase weight each set! Aim for 8-15 rep range depending on weight 

SET 5: 10 heaviest reps, quickly take off 15-20lbs then immediately do 15 reps, drop the weight quickly once more and then right into last set of 20 reps burnout 


FORM 
Load desired weight onto machine 
Stand with shoulders under machine pads and lift onto your toes/push the stoppers in 
Place feet in desired position 
Complete desired amount of squats- keeping chest lifted as much as possible

Leverage Squat

MODIFICATION: you know yourself so pick a weight that’s challenging tk you. If you go lighter up the rep range to 20-25! 

Each set should be almost failed!

10-12 heavier reps each leg per set you’re welcome hehe  🫶🏻




-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
-keep chest lifted today as much as possible to feel it more in quads (but you will feel it in glutes hammies as well)
- Pull back up

Dumbbell bulgarian split squat

Do the following back to back each set: 

-12-15 leg extensions 
-12-14 db RDLs

**notice there is one extra set of leg extensions only

DETAILS:
3 sets x 10 reps HEAVY pausing for 1 second at top of each rep 
Last set is 50 reps at a light medium weight to burnout!! Little rest as possible as you go 



- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Quads/glutes

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! I want you to use mind to muscle connection here and really think about putting work into your hammies and butt 


- 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

hip thrusts (booty blast or barbell)

Can also do these on smith machine instead 

Just add a platform or plate or step under the balls of your feet so you have more range of motion!

Calf raise (on leverage squat)

LOWER BODY BABES 🔥

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

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 BABES 🔥

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