Name: Playbook - KICK IT With Kay - Lets Burn those LEGS 🔥
Uploaded: 2024-01-01T12:36:37.135Z
Duration: 50 min
Description: Lets Burn those LEGS 🔥

One of my favorite new leg day regulars now🤍🤍

Kate

Be sure to read the description of each exercise for instructions! Overall this should be HARD- I are challenging you with weight and time under tension.

*Work the weight UP each set- we are going heavy here! For reference I started at 70 lbs first set then went up 15 lbs next 3 sets 

- 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

*increase weight by 10 lbs each set until you can’t do so while also reaching at least 8 reps 
*LAST SET DROPSET: 10 at heaviest weight into 10 pause reps with whatever weight you started on 

-start with legs slightly in front of you, toes turned out legs wide 
-squat hips down and back to SLIGHTLY touch box (don’t rest on it though)
-come back uk driving through your feet and focusing on the inner quad (the “teardrop” part)

Smith Box Squats (wide feet)

Complete 15 hip thrusts into 15 pause split squats each leg!

*use Booty blast or barbell

- Support upper back on a bench and the barbell or belt across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting (squeezing your cheeks at the top!)

Hip thrusts

15 each leg! Pause two seconds at the bottom SLOW AND CONTROLLED

- Hold a dumbbell at your chest
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
-pause for 2 seconds 
- Push through your heel and stand up without locking out at the top

DB Bulgarian split squats (with pause)

Superset 1

Complete 15 pause jump squats (weight optional) into heavy sled push down and back the turf! Rest and repeat 3 more times.

- Hold sandbag on your back (or dumbbell at your chest) weight is optional can do no weight for modification 
- Push your hips back as you come down
- Explode up from the bottom of the squat PAUSE TWO SECONDS
- Land softly

Weighted Jump Squats

MODIFICATION IF YOU DONT HAVE A SLED: put the treadmill on an incline and leave it off. Push the belt only with your legs for 45 seconds straight 

- Stand behind the sled and grab the poles with a high-grip hand position

- Engage your core muscles and push the sled forward, powering through your entire leg 

- Extend your hips and knees as you move the sled forward

- Your foot stance should resemble your natural running position

Sled push (down and back)

Superset 2:

Lets Burn those LEGS 🔥

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 🥵

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

Lets Burn those LEGS 🔥

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