Name: Playbook - KICK IT With Kay - Leggggs!
Uploaded: 2024-01-01T12:36:37.479Z
Duration: 60 min
Description: Leggggs!

Leg day best day! Hitting full legs with a lil extra booty today

Complete 15 hamstring curls into 20 bad girls!

Increase weight each set by 10 lbs 

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

Lying hamstring leg curls

Aka hip abductions!

Go medium to heavy here!

Bad girls

Warmup superset

Complete 10-12 heavier narrow hack squats into 15 heels elevated goblet squats

Modification: Bodyweight only or flat footed without plate 


- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat (toes slightly turned out about an inch between your heels!)
- Stand up to full extension without locking out. Flex quads at the top!

Dumbbell heels elevated goblet squat

Your gyms machine might look slightly different. 

Keep feet parallel toes pointed forward about hip width apart 

Keep core braced and back against the pad

Press up through your feet without locking out knees at the top (flex your quads at the top of each rep!)

Narrow hack squat

Quad superset

- Start with a super wide, Toes turned out stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up without locking out 

-face is crammed against the pad! Shouldn’t feel pain in your lower back if so you need to adjust weight or form!

*increase weight each set if you want a challenge!

Reverse hack squat

Complete 15 SLOW hip thrusts into 15 RDLS!

*can use machine or barbell 


- Support upper back on a bench and the barbell or pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting pausing for 2 seconds at the top

hip thrusts with 2 sec pause

- 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

Booty circuit

*GO HEAVY FIRST 3 SETS (this is your final burn so give all ya got left!) 

*last set medium weight for 30 reps straight no rest 


- 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

Leggggs!

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 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

Leggggs!

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