Name: Playbook - KICK IT With Kay - LOWER SESH ✌🏼
Uploaded: 2024-04-14T12:22:42.158Z
Duration: 65 min
Description: LOWER SESH ✌🏼

Get after it! Focus on progressing in your lifts by increasing weight/reps when you can. But ALWAYS prioritize form and control over heavy weight

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)

-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

Superset: bad girls/good girls

INSTRUCTIONS: 
*First three sets: weight goes up and reps go down.
*Last set: 10 reps as heaviest you can, lower the weight in half, & busy out 10 additional partial reps (just pumping at the top of the movement not full reps.. really focusing on that booty)

FORM
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring curls

Complete 12-15 heavy leg extensions into 12-15 narrow goblet squats! Rest then repeat. 4 full rounds total

-increase weight each set and last set do 15 reps at heaviest into 15 more for half the weight 


- 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

- Elevate heels onto a big 45 lb plate(or two stacked smaller weights or a wedge like me) 
-about 3 inches or so between heels toes pointed forward 
- Hold a single dumbbell in the goblet position at your chest (35lbs or so)
- Lower into the bottom of a squat slowly while keeping chest as upright as possible 
- don’t lock out your knees at the top think about flexing your quads at the top of each rep while maintaining slightly bent knees!

heels elevated goblet squat with pulse

Quad burn superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-your gyms leg press may look like this or it may be the angled plate loaded one (I prefer that one if they have it! Better range of motion) 

- Place feet wide and high on 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)

1 reps=RIGHT AND LEFT! 20 reps total aka 40 alternating each set 

- Keep your chest up holding medium dumbells by your sides 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

LOWER SESH ✌🏼

Leg session

LOWER

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

Braelyn

LEGS

LEG DAY

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 SESH ✌🏼

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