Name: Playbook - KICK IT With Kay - LOWER BODY
Uploaded: 2024-03-03T18:31:08.087Z
Duration: 60 min
Description: LOWER BODY

Legs are dead but it’s the best feeling 🔥🔥

Lauren Cowley

Leg workout! Hitting posterior and anterior chain today

Do 15 hamstring curls and 15 leg extensions back to back. Working weight up each set

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

QUAD & HAMMIE SS

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of 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

LEG PRESS (neutral feet)

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

Holding medium heavy db or kettlebell Optional: no weight 

Keep chest upright. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Painfully slow haha

Sumo goblet squat

GLUTE SUPERSET

Complete 12 heavy ish (you can modify based on level) reverse hack squats into 15 weighted split squats each leg (no weight for a modification)

- Start with a wide stance toes slightly turned out 
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

(Your face is literally smushed against the seat!)

Reverse hack squat

15 reps PER LEG EACH SET



-Keep a slight bend at the front knee
-two medium heavy dumbells at your sides 
- Can lean upper body forward slightly

Dumbbell bulgarian split squat

Superset 1

Sled push down the turf and pull it back




Modification just do treadmill pushes! Put treadmill on high incline and push the belt using your feet for 45 seconds

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- From a squatted position 
- Grab the sled (or attach trx bands like me to hold) and walk backward pulling the sled with you

Sled pull

Sled push and pull

Your legs should be so fatigued so only 2 sets x 20 bodyweight! 


-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

bulgarian split squat (bodyweight)

LOWER BODY

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 🌶️🥵

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

Community

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