Name: Playbook - KICK IT With Kay - LOWER 🦵🏼🥵
Uploaded: 2024-01-01T12:36:37.986Z
Duration: 65 min
Description: LOWER 🦵🏼🥵

Whitney Yeauger

Lower body day! Hitting a lil bit of everything for a killer lower body workout. 

You’ll notice some staple movements & insane high volume in glute bridges. Just push through! You got this 🫶🏼

Do 12 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

**increase weight each set if you can! Aim for somewhere between 8-12 rep range 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Complete the following back to back:


-8 alternating squat to forward lunges
-10 heels elevated goblet squats

**1 LUNGE + 1 FORWARD LUNGE = 1 rep (alternate sides each rep)


-with heels elevated on a plate and Kb or db at chest, complete one goblet squat 

-then lunge forward with one leg, bring it back to start and complete another goblet squat then lunge forward with the opposite leg!

goblet squat to forward lunge

- Elevate heels onto a weight plate and turn toes out slightly 
- Hold a single dumbbell in the goblet position at chest (or kettlebell or body weight for modification)
- Lower into the bottom of a squat
- Stand up to full extension flexing your quads but not locking knees 


*try to hold a decently heavy DB! I’m holding a 50lb

Dumbbell heels elevated goblet squat

Quad killer 🔪

CRAZY HIGH VOLUME! Medium weight but increase slightly each set until you can’t without reaching 10 reps. 

⭐️SIT WITH LEGS BENT UP THE ENTIRE REST (as shown in video these will start to hurt more than the exercise itself 🥴)


-as opposed to hip thrusts these are far more controlled and less explosive 

-sit on floor and rest shoulder blades on bench, barbell over hips 

-knees bent feet planted on floor slightly wider than hip width 

-keep lower back flat and chin tucked, gaze forward 

-push through heels to raise barbell towards ceiling 

-knees should stay in line with heels & bent at 90 degree angles 

-lift until upper body forms straight line shoulders to knees then return to starting position

KAS glute bridge with seated hold (read description)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

LOWER 🦵🏼🥵

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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 🦵🏼🥵

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