Name: Playbook - KICK IT With Kay - Leg day w a spicy hiit finisher 🥵
Uploaded: 2024-01-01T12:36:37.123Z
Duration: 60 min
Description: Leg day w a spicy hiit finisher 🥵

Anna

This one is HARD YALL! But in the best way. You’ll be making gainz and pouring sweat by the end of this one.

*SET 1-3 ADD WEIGHT EACH SET- go pretty heavy on these! 

SET 4: The last set should be your absolute max for 8-10 reps then immediately drop the weight to 30 lbs & give me 10 additional reps where you flex at the top for two seconds on each rep. 



FORM
- 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

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

Warmup with lighter weight for 15 reps. Next 3 sets push some weight but don’t go so heavy you sacrifice form. 

- 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

- Begin with feet parallel and close together (a little less than hip width)
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight)

Push some weight! This was heavier than it looks- this sled alone is 75lbs! So push yourself to add weight every set!


- Place feet in the middle of the platform(feet parallel and hip width)
- 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 (glute focused)

ONE REP=Two SLOW seconds down, pause for two seconds at bottom, and two slow painful seconds up! 

Use a medium heavy weight

These are BRUTAL! But I’m looking for quality not quantity here. Don’t cheat it and speed up. 

Neutral stance: feet in the middle of platform, feet parallel & hip width.

Leg press: PAINFULLY SLOW

*15 weighted jump squats (use a sandbag if your gym has it, if not just use dumbbells or med ball)

*after 15 reps throw the sandbag onto the sled and push it down the gym and back

*repeat 3 times total!

SUPERSET: weighted jump squats into sled push

Leg day w a spicy hiit finisher 🥵

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

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

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

Leg day w a spicy hiit finisher 🥵

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