Name: Playbook - KICK IT With Kay - LOWER 🍑
Uploaded: 2024-01-01T12:36:37.437Z
Duration: 60 min
Description: LOWER 🍑

Full leg day today! Emphasis on glutes and hammies!

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes
-keep toes TURNED OUT and round back at the bottom to keep work more in GLUTES instead of lower back here

Weighted hyperextensions

*first set warmup weight for 15 
*sets 2 & 3: medium weight for 12
*sets 4 & 5 : go heavier for 8-10 reps 


- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Compete 12-15 narrow hack squats into 20 sumo goblet squats

*pick a weight that is challenging to complete the last few reps but not impossible 

- Start with a little inside of shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

* price how I do a slight pause at bottom of each rep to really ignite the quads!

Hack squat (narrow feet looking out)

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

Modification: bodyweight only

Dumbbell goblet sumo squat

Superset 1

12 reps each leg PER SET! 

- Start with the smith bar on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith machine  Bulgarian split squats

Complete 12 heavy squats on the squat machine  into 15 DB sumo RDL

-toes turned out knees slightly bent 
-hinge from hips sending hip towards back wall 
-lower heavy db down in front of you and use your glutes to pull back up to standing without locking out your knees 

*notice how my range of motion doesn’t have to be huge, just feel it in your glutes don’t go so low that you feel a strain in your lower back

Dumbbell Sumo RDL

-practically all gyms have this machine of some sort just might look a little different 

-put feet up on platform slightly turned out toes 

-go for depth here and don’t lock out knees at top 

_add weight each set!

Squat machine

Superset 2

LOWER 🍑

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 🍑

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