Name: Playbook - KICK IT With Kay - LOWER BODY 🍑
Uploaded: 2024-01-01T12:36:37.844Z
Duration: 60 min
Description: LOWER BODY 🍑

Emma Mathews

Hitting full lower body today! Challenge yourself with the weight each set. Remember this workout will be what YOU make it. Don’t go easy on yourself!

Complete 12-15 hamstrings curls right into 20 bad girls! Rest 1 min and repeat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Hip abductions! 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

superset 1

Somewhere bwteeen 10-15 reps per set increasing weight each set if you can for progressive overload. 

Last set: 10 heavy drop the weight in half and do an additional 20 reps little to  NO RESTin between 


- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-targets the glutes!
--Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet close and high)

Work one leg at a time (15 reps weighted right into 15 Bodyweight reps PER LEG each set) 

-weight in that front foot, holding barbell on shoulders 
-try to keep chest up as much as possible 
⭐️you’ll feel quad and hammies but I want you to really think about the mind to muscle connection with your QUADS

Static barbell split lunge

12 EACH LEG per set/ work on leg at a time 

- Stand with your feet shoulder width apart then take non working leg and put it slightly behind but still keeping both feet flat on the floor
-and knees slightly bent
- Hinge at your hips, and lower the dumbbells toward the floor (not very far the movement is little here bc it’s very concentrated in the butt!)
- Lift back up engaging your glutes

Dumbbell glute bias single leg RDL

Advanced: elevate yourself on a step snot bench and hang heels off edge for further extension 

Beginner: just do these on the ground: dumbbells optional 


- Holding dumbbells on your shoulders or at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Same as what we started with except these should be HARD bc you are fatigued! 

Last set is a dropset twice. 10 HEAVY into 10 medium right into 10 light

Go heavy!!! All you have left in the tank.

Leg extension burnout

LOWER BODY 🍑

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 🍑

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