Name: Playbook - KICK IT With Kay - LOWER BODY LEG SESH! 🦵🏼🍑
Uploaded: 2024-01-01T12:36:37.936Z
Duration: 60 min
Description: LOWER BODY LEG SESH! 🦵🏼🍑

I said a lot of bad words to myself during this workout 🥵😂

Whitney Yeauger

Stair warmup and and hip warmup going into  four main exercises. Not a ton of different exercises but even more effective! Give the exercises your all and make each set count!

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Stair climb

20 reps of each exercise…notice how there’s one extra set of abduction only (bad girls.) 

So 3 sets total of good girls and 4 total of bad girls.

-Sit in an upright position with your back against the pad and your spine neutral.

-Exhale and pull the legs together as you squeeze the pads inward.

-Once the pads touch, slowly return to the starting position.

-Repeat for the desired number of repetitions.

Good Girls

LAST SET IS GIANTSET! Do 15 heavy reps, drop the weight by 20 lbs and go right into 15 more PAUSE reps (squeezing at the top of the movement for 2 seconds each rep), then drop the weight once more and do 20 additional normal paced reps. 
A BURNER 🥵


SET UP/FORM
There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

Superset: bad girls/good girls

*these target your hammies and inner thigh so focus on that mind to muscle connection

INCREASE WEIGHT each set if you can while staying in the 10-12 rep range! Last one should be difficult to complete 
 

FORM
- Place feet wide and high on the platform. Toes turned out to the corners of the platform 
- Keeping your back flat against the pad and core tight.
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (Feet high and wide)

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

-12 reps EACH LEG
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor or put it slightly behind you for balance (just keep all weight on the front working leg)
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

Complete 12 weighted split squats then drop the weights and do 12 more Bodyweight only on the right. REPEAT SUPERSET ON LEFT LEG. 

TIP: notice how my body is more straight up and down as opposed to leaning forward this is bc we are targeting QUADS not glutes 

Rest then repeat entire circuit

Slightly hinge from hips to put weight in front foot 

Flex your quad each rep but don’t lock out knee

Weighted Split squat

Do 12 of these right after your weighted reps on the right! Then pick back up the weights and do 12 more then drop into 12 more of Bodyweight reps on the opposite leg

Split squats Bodyweight

Split squat superset

LOWER BODY LEG SESH! 🦵🏼🍑

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

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 LEG SESH! 🦵🏼🍑

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