Name: Playbook - KICK IT With Kay - Lower body! 🦵🏼
Uploaded: 2024-01-01T12:36:37.923Z
Duration: 60 min
Description: Lower body! 🦵🏼

That last set of 50 🦵 presses... dead 💀

Anastasia

I really enjoyed this one! Hope you do too! 

Focus today is more on MIND TO MUSCLE and CONTROL in the movements. Really think about what muscles you are working during what exercise. I’m not kidding once you master this is when you’ll really start to notice changes. Be intentional with every single rep!

-incline level 10 and speed 3.2-3.4 
-just warming up 8-10 minutes

Treadmill incline walk warmup

Increase weight each set, it’s ok if reps decrease slightly. But should go about one rep till failure each set 

*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

DIRECTIONS: increase weight each set. As weight increase reps will naturally decrease but go until failure each set so pick weight accordingly. 

LAST SET go back to lighter medium starting weight and do 50 REPS NONSTOP

(Can take 10 seconds break if needed throughout but not longer)



- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Each set do the following back to back:

-12 heels elevated narrow goblet squats (weighted) right into 12 Bodyweight only reps 

RIGHT INTO 👇🏼

-12 sumo goblet squats (weighted) into 12 Bodyweight only reps 


Rest 90-120 seconds and repeat!

- Elevate heels onto a weight plate and turn toes out slightly 
- Hold a single medium heavy dumbbell in the goblet position at chest (or kettlebell or body weight for modification)
- Lower into the bottom of a squat
- Stand up to full extension flexing your quads but not locking knees 


*try to hold a decently heavy DB! I’m holding a 50lb

Dumbbell heels elevated goblet squat

*same thing as previous exercise just drop the weight and go directly into these!

- Stand with feet about 3 inches apart and heels elevated toes just slightly turned out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Heels elevated bodyweight squat

*don’t rush these! Slow even pace down and up (time under tension!)

- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

*same as previous exercise just drop the weight and keep going with Bodyweight only! You should be burrrrrning!

Bodyweight  sumo squat

Squat giantset

WORK EACH LEG ONE AT A TIME. Do all 3 versions on right side before switching to the left. 

-6 second isometric hold at the bottom position right into
-6 slow controlled full range reps ( 3 seconds down and 3 seconds up)
-6 bottom half pulses (only hitting bottom range here not coming all the way up) 

Repeat on other leg then REST!

Advanced: heavy weight/ beginner: Bodyweight only

MODIFICATION: body weight only 
 

- Bring your back knee down keeping your shoulders rolled back 
-hinge forward slightly from hips 
- Come down until front leg is about at 90 degree
-pause for SIX SLOW SECONDS 
- Push through your front leg to come up and go into next exercise

bulgarian split squat iso hold

Modification: body weight only 


- Bring your back knee down keeping your shoulders rolled back 
-hinge forward slightly from hips 
- Come down until front leg is about at 90 degrees (3 slow seconds down)
- Push through your front leg to come up but don’t lock out (3 slow seconds up)

Weighted Bulgarian split squats

Working bottom 1/4 half of the rep only! These are bottom range pulses aka not coming all the way to the top. 


- Bring your back knee down keeping your shoulders rolled back 
-hinge forward slightly from hips 
- Come down to bottom of movement and complete 6 1/4 reps (reeaaaalllly burning and isolating)

Dumbell Bulgarian split squat pulse reps

Bulgarian Split squat circuit of death 🥵😈 mwuahaha

100 REPS IN A ROW!!! obviously rest when you need it but seriously try not to take more than 5-10 second rests until your completely done. Only ONE SET here give it all you got 

You should want to punch me in the face after these ◡̈ 



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

Leg press calf raise

Lower body! 🦵🏼

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 body! 🦵🏼

Community

More workouts from KICK IT With Kay