Name: Playbook - KICK IT With Kay - LOWER BODY DEMOLISHER 🥴🤭
Uploaded: 2024-01-01T12:36:37.980Z
Duration: 60 min
Description: LOWER BODY DEMOLISHER 🥴🤭

Have a love hate relationship with this one! But afterwards I actually feel like I’m in shape again!!

Lauren Cowley

Switched up todays workout a little- let me know how you like it! 

First we pre exhaust the glutes so that the mind to muscle is INSANE the entire workout! Your glutes will quite literally be on fire

⭐️90 seconds one side then switch to the other! then rest 45-60 sec and go right back into a second set of 60 seconds per side 


-start with band above knee (NOT ON YOUR KNEES!)
-put treadmill on super slow pace (maybe 0.5-1.0mph)
-turn your body to one side with toes pointed forward little wider than hip width 
-take little steps while staying low as possible entire time 

YOU WILL WANT TO STAND UP AND REST BUT DONT- stay in the burn)

Treadmill banded abduction walks

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release… 2 sets x 60 seconds NO REST until the set is done

Wall sit with abduction

-get in a bridge position with back on floor
-resistance band above knees 
-press knees out while keeping Booty tight and core tight while not letting hips sink!!

Banded hip abductions

EACH SET:10 normal reps RIGHT INTO 10 second hold.




NORMAL REPS:
-using a weighted 30lb or so ball actually helps with these (makes it easier to balance and control) 
-start with ball under calf 
-using HAMSTRINGS pull heels in towards your butt as close as possible (keeping hips up not sagging) then slow & controlled roll ball back out to starting

ISO HOLD:
-after your 10th normal rep, go to the bottom of the movement (legs out straight just slightly bend in knees) use your hammies and glutes to keep hips up, core braced in a stagnant 10 second hold

MED BALL LYING LEG CURLS

⭐️BETWEEN FIRST THREE SETS I WANT YOU TO KEEP YOUR LEGS IN POSITION WHEN YOU REST (don’t extend them-keep knees bent just lower bar down to floor while keeping feet in same position) This will actually start to hurt more than the set itself. Don’t hate me. I cried a little hehe 

Second three tests increase weight each set! 

Your glutes should be on fire already so this is INTENSE! High volume here. 





- 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 each side! 
Modifications: can use lighter weight or no weight or dbs at your sides 

- Begin by standing both feet on an elevated surface and medium barbell on back
- Step one foot behind you and lower down into a reverse lunge keeping the work and weight in the front leg
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

-12 controlled reps each leg per set (working one side before switching to the other)

*GO HEAVIER THAN THE PROMO VIDEO IF YOU CAN! I was just being lazy haha 

-stack two thick plates together 
-grab 25lb-50lb dumbells (depending on level) 
-step one foot back far as possible while keeping weight in that front foot on the plate
-use hammies to pull other leg back up to meet the other on the plate then go back j to another rep on same leg

Elevator reverse lunge

NON STOP NO REST (or as little as possible) 
⭐️do 12 full reps right into a stagnant 10 seconds hold at the bottom of the leg extension (don’t let weight stack touch, keep it slightly hovering where you feel most tension) then go RIGHT INTO 12 more reps and another hold and so on. 4 times total 

You may want to cry during these but just push through! That pain is where change happens! Learn to love it.




- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads

Leg extension nonstop sets with pause

Complete 60 seconds of med ball “sissy squats” right into 30 seconds lunge pulses per leg! 

Rest and repeat

*SLOW AND CONTROLLED REPS- tension the entire set do NOT lock out knees! These should suck! 

FORM:
-put weighted med ball on lower back wedges between you and a wall

-feet hip width, toes parallel, and legs out in front of you slightly feet form as if they are pressing slightly forward through the floor

-squat down low and come up about 3/4th keeping tension

Med ball sissy squat

**30 seconds per side without locking out knee or stopping! 


-weight in front foot 
-back foot just lightly tapping floor in back for balance 
-chest lifted body upright 
-go into a lunge and do small isolated pulses without locking out knee 
-work one side before switching to other

Lunge pulse

Final Bodyweight superset

LOWER BODY DEMOLISHER 🥴🤭

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

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 DEMOLISHER 🥴🤭

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