Name: Playbook - KICK IT With Kay - Lower bawd 🦵🏼
Uploaded: 2024-01-01T12:36:37.627Z
Duration: 61 min
Description: Lower bawd 🦵🏼

Hitting leggies today!  Little bit of everything- quads, hammies, booty, & calves!

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Stair climb

Sled push down the turf and pull it back




Modification just do treadmill pushes! Put treadmill on high incline and push the belt using your feet for 45 seconds

- 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

- From a squatted position 
- Grab the sled (or attach trx bands like me to hold) and walk backward pulling the sled with you

Sled pull

Sled push and pull

EACH LEG DO:
-10 weighted reps then drop the dbs and go into an additional 10 reps Bodyweight in the same leg 

Then switch sides! 

Aka 20 reps per leg each set

Modification: Bodyweight for all reps

Bulgarian split squat sequence

Do 15 sumo goblet squats into 15 goblet barrow stance squats


Nice and controlled reps here!

- Begin with feet wide and toes slightly pointed out
-hold heavy dumbell or KB at your chest (MODIFICATION: Bodyweight only)
- Press hips back and lower down until knees are 90 degrees
-think about pressing through your heels and picking up a quarter in your Booty cheeks! Lol

Sumo squats (bodyweight)

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

Kettlebell heel elevated narrow stance goblet squat

SUPASET

10-12 on each leg per set



-put on if your legs med to high on platform, body facing to the side 
-toes slightly turned out and knee doesn’t go over that ankle 
-press through your flat foot specifically heel to really pump up those glutes

Single sideways leg press

12 reps per leg each set 


- Get into position and place ankle attachment on cable on the lowest bitch, if you can’t find the ankle strap just place the bottom of your foot on a single handle
- Push back and up with your foot and extending your leg straight back! upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

TIP: think about kicking down a door behind you! Bring knee into chest and push straight back

Cable glute kickback

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

Lower bawd 🦵🏼

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 bawd 🦵🏼

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