Name: Playbook - KICK IT With Kay - LOWER BODY DAY 🦵🏼
Uploaded: 2024-01-01T12:36:37.822Z
Duration: 65 min
Description: LOWER BODY DAY 🦵🏼

Emma Mathews

Full leg day with some great compound and staple movements with a few accessory exercises. Perfect ultimate leg burn!

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

Hamstring curls

💕aim for 10-15 reps each set! Last 2 reps should be super challenging if not you should go up in weight :)

💞LAST SET: do 8-10 HEAVY max weight reps then immediately drop back to starting weight but do 10 pause reps (pausing at bottom of each squat for two seconds) 

- Feet slightly wider than hips toes slightly turned out (not sumo just a neutral comfortable stance)
- Lower with a controlled motion
- Push through your heels to go up engaging your booty and hamstrings 
-don’t lock out at the top

Back squat (smith machine)

Go 2 reps till failure each set! Pretty challenging weight here! If you can’t go heavier just increase the reps. 


- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine (don’t let back arch!!!)
- press through your feet and pull bar up off ground by thinking about sending legs through the floor 
-Reach full extension keeping your upper body tight

Conventional deadlift

Complete 12 hip thrusts right into 24 alternating barbell walking lunges

ADD WEIGHT EACH SET! 
As weight gets heavier, reps get fewer. Aim for 10-12 if possible! Last set is your absolute MAX for AMRAP
 
- 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

12 reps across the gym then turn around and do 12 reps back 



- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Hip thrust lunge superset

DO 15 parallel toes pointed forward then 15 wide stance toes turned out 


-elevate onto the ball of your foot and flex the calves.

Come down with control and repeat desired amount of times.

Smith Machine Calf Raise

LOWER BODY DAY 🦵🏼

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 DAY 🦵🏼

Community

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