Name: Playbook - KICK IT With Kay - Lower body for my hottiessss
Uploaded: 2024-01-01T12:36:38.178Z
Duration: 60 min
Description: Lower body for my hottiessss

First set is medium light recruitment set for 20 reps! 

Next three sets are DROPSETS: 10 heavy into 10 additional reps 10-15 lbs lighter. 

- 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

Complete the the following back to back each set. High volume but don’t rush the reps! Control 

-20 weighted narrow goblet squats 
-20 Bodyweight only narrow goblet squats

Increase weight each set!



Feet hip width toes forwards

Core braced spine straight maybe just a slight lean forward but nothing major!

Squat down and push up flexing your quads at the top (without locking out knees)

Narrow smith squats

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

- Elevate heels onto one or two stacked plates
-toes are facing out slightly heels close together   (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension but NOT locking out- flex quads for a second at the top

Bodyweight heels elevated goblet squat

Quad focused superset

*can do these on the smith like me or just with a normal barbell 

*increase weight each set if you can! As you for reps will naturally decrease that’s ok. Focus on CONTROL HERE! Don’t go so heavy where you can’t control the weight both up and down 



-keeping tension out on band so knees don’t cave in 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes towards the floor but not all the way down and press back up to starting
**TIP: think about there being a string between belly button and pelvis at the top of the movement. This will help you to engage your core

KAS glute bridge on smith

Complete 12 kickstand RDLs each leg into 12 controlled step ups each leg

12 EACH LEG per set

- Stand with your feet shoulder width apart then take non working leg and put it slightly to the side with toes turned out for make a “kickstand” for support 
-and knees slightly bent
- Hinge at your hips, and lower the dumbbells toward the floor (not very far the movement is little here bc it’s very concentrated in the butt!)
- Lift back up engaging your glutes

Dumbbell kickstand single leg RDL

12 controller reps EACH leg per set 

-Holding medium heavy dumbbells or barbell (for modification use bodyweight only)
-chest lifted and shoulders back  to focus more on quads (for more glutes hinge at hips slightly) 
-Place foot up onto the box and push through your heel to stand up without locking out (for glute focus go slightly forward)
-Control The way down and and repeat 
- Work both sides

Dumbbell step ups

DB superset

EACH SET DO:
-10 reps toes pointed forward
-10 reps toes pointed outward 
-10 reps toes turned inward slightly 


- 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 raise

Lower body for my hottiessss

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 for my hottiessss

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