Name: Playbook - KICK IT With Kay - Leg dayyyyyy 😝 (with a spicy sled finisher!)
Uploaded: 2024-01-01T12:36:37.221Z
Duration: 60 min
Description: Leg dayyyyyy 😝 (with a spicy sled finisher!)

Hitting those hammies big time today! Finished with a heavy sled push for a grand finale and it was horrible in the best way 🤌🏼

Alright we are exhausting those quads here!

Starting with leg extensions to fatigue those quads then going into medium weight hip abductions to warm up that booooty

Build up the weight & go heavier here than you may usually for warmup. We want to fatigue them so you put the work in those hammies later! 


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

-work the weight up each set! 

-you can sit back or lean forward slightly like I am. It really depends on how tall you are and what is most comfortable/ put tension on your outer and under booty

Hip Abductions (Bad girls hehe)

Warmup superset

Test yourself and increase the weight each set! 

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause for 2 seconds 
- Stand up out of squat by pushing through your heals (don’t lock out your knees fully at the top!) and repeat

Smith Machine Pause squat

DIRECTIONS: first three sets increase weight each set! As weight increase reps will decrease naturally. 

LAST SET IS A DROPSET: so 10 heaviest reps, take off about half the weight, and complete 20 more lighter weight reps right away! This should be tough! 


Form:
- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (read description)

Complete 10-12 sumo deadlifts with into 10-12 RDLs. Pick a weight that’s challenging to complete!

-put a barbell into the Landmine setup (most gyms have them you just might have to ask someone who works there if you can’t find it! :)

- Stand in a wide toed out stance with a the bar gripped  between your legs 
- Keeping your back straight and chest up, squat down (sending hips down and back) and touch the weight (or just about) to the floor 
-push through the heals and squeeze the hips to come to standing but don’t lock out your knees!

Landmine sumo deadlift

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Landmine Superset

Down and back your turf per set! Rest ONLY 45 sec then repeat twice more. 

Pick a heavy weight! (It will vary based on 
how heavy your gyms sled is) 

*if you don’t have a sled just use the treadmill on an incline 9-10. Leave it off and just push the belt using your own leg power! 

Keep a Strong tight core and straight arms! 

ENTIRE body is working here! Really push through legs taking long steps pushing through those hammies and quads!

Sled push

Leg dayyyyyy 😝 (with a spicy sled finisher!)

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

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 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 dayyyyyy 😝 (with a spicy sled finisher!)

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