Name: Playbook - KICK IT With Kay - LOWER BODY HOTTIESS 😘
Uploaded: 2024-01-01T12:36:37.886Z
Duration: 65 min
Description: LOWER BODY HOTTIESS 😘

LEG DAY! Starts with a little burnout of the hammies and glutes then goes into some intense quads! Finishes with some more Booty burn!

Warm up for 10 min! Slowly increasing speed up every minute ish. Stay between speed 8-12 don’t want to get fatigued here just getting some blood in those muscles

Stair Climber

Each set do the following back to back:
-12 single leg hamstring curls 
-20 alternating KB lateral lunges

12 reps per leg each set! 

-Lay on stomach keeping your hips on the bench the entire time
-Bring one of your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings and don’t let your HIPS COME OFF THE PAD! 
-do the desired number of reps then repeat on the other leg

Iso Hamstring curls

*goal is to keep constant tension in the glutes and hamstrings here 

- Start in a super wide stance with toes slightly turned out 
-send hips back while keeping chest up (it’s okay if you tilt your chest forward slightly just don’t let your back round) and lower your hip and body until your knee and hip are at a 90 degree angle on the right side  
- Keep opposite leg straight and slightly angled
- Return to the starting position by pushing through your heal  
- go right into another rep on the opposite leg 
-slow and controlled!

DB lateral lunge

HAMMIE SUPERSET

Each set do the following back to back:  last fee reps of each should be HARD to complete.

-12-15 quad focused leg press 
-12-15 quad focused Landmine hack squats

Increase weight slightly each set 


- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your feet evenly to press back to starting position while flexing the quads
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet low and close)

-almost every gym has one of these! Just harder to find so you may have to ask an employee for the Landmine bar 

(IF YOUR GYM HAS AN ACTUAL HACL SQUAT JUST USE THAT!)

-once you put a barbell into the Landmine slot, add weight and buy the bar over your left or right shoulder 

-keep back up tall with legs hip width toes pointing forward 

-squat down and push up through feet flexing quads at the top without locking out knees

Landmine hack squat

QUAD SUPERSET

*increase weight each set by 5-10 lbs each side of you are able ◡̈ 

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

Challenge yourself! This shouldn’t be easy. Go heavy here because it’s safe to fail! Do it for the booty gainzzzz

⭐️⭐️EACH SET DO THE FOLLOWING:
-5 pulses,10 full reps, 5 more pulses ⭐️⭐️

- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrust sequence

*20 reps each set aka 10 each leg! 

⭐️Note: your range of motion doesn’t have to be as crazy as mine! I’m super flexible. But you should stop before you feel anything in your lower back. 



-put your back foot slightly behind your front leg (very little weight in this foot it is just a “kickstand” for balance!) 
-with ALL the weight in that front foot pressing through the ground and a slight bend in the knee, hinge from the hips sending your Booty towards the back wall. 
-keep back straight and neck in line with spine with dumbbell close to your shins 
- While supporting yourself with opposite arm

Kickstand single leg RDL

LOWER BODY HOTTIESS 😘

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 HOTTIESS 😘

More workouts from KICK IT With Kay