Name: Playbook - KICK IT With Kay - Lower Bawwwwwdy 🍑
Uploaded: 2024-01-01T12:36:37.318Z
Duration: 45 min
Description: Lower Bawwwwwdy 🍑

Hitting hamstrings, glutes, and quads today for a full lower body workout!

*pause for two seconds at the bottom of each rep and come back up without kicking out your knees at the top

*add weight each set

-feet wide toes slightly turned out (in a wider squat stance here almost sumo but not quite)
- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Go for depth and pause two seconds at the bottom
- push through your heels to come back up

Smith Back Squat: wide stance with pause at bottom

Complete 15 reps of leg extensions right into 20 banded good mornings

*start on medium weight and increase weight each set (I started on 70lbs and ended my last set on 120)


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

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
-hold band lower for more resistance or higher for less
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Warm up superset

Complete 12-15 high foot placement leg press right into 15 flute focuses Kb swings

*increase weight each set if you can!

- Place feet higher on the platform,parallel with toes pointing forward, hip width apart
- 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)

Glute focused here! Not too worried about the height of the kettlebell just focus on thrusting the Kb forwards and squeezing your butt on the top of the rep 


*also don’t be grabbing no weenie weight! Use at least a 30 lb Kb!


FORM
- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Superset 2

- 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

*4 sets x 10 reps per leg (10 reps of forward lunges then drop the dumbells and go into 10 jumping lunges. Immediately repeat on the other side.)  That is all ONE set..complete 4 total


FORWARD LUNGE FORM:
- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps

LUNGE JUMP SQUAT:
-drop the dumbbells and explode up and land back into your deep lunge (same side! Don’t alternate)

DB forward lunge to lunge jump sequence

3 sets of 6 reps! (One rep= a goblet squat, lunge forward with right, goblet squat, lunge forward with left)


-elevate heels on plate
-heels about 3 inch apart (close stance)
-30 lb db at chest 
-squat low keeping chest up as much as possible! 
-come back up without locking out knees then take a small step forward on the right
-do another squat then step forward with the opposite leg

Elevated Goblet Squat to front lunge

Lower Bawwwwwdy 🍑

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

Lower Bawwwwwdy 🍑

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