Name: Playbook - KICK IT With Kay - SATURDAY LEG SESH
Uploaded: 2024-01-01T12:36:37.659Z
Duration: 75 min
Description: SATURDAY LEG SESH

Lets get it! Lower body to the max today 🤌🏼

Increase weight a bit each set! Warming up here 

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Increase weight first three sets! Aiming for 15 reps but if you can’t quite get there that’s ok! 

Last set is a dropset. Do 10 reps of your max then drop down to your starting weight and immediately go into 10 additional SUPER SLOW reps (two seconds down, 2 sec pause at bottom, 2 seconds up)


- 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

Go 2 reps till failure each set! Pretty challenging weight here! If you can’t go heavier just increase the reps. 


- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine (don’t let back arch!!!)
- press through your feet and pull bar up off ground by thinking about sending legs through the floor 
-Reach full extension keeping your upper body tight

Conventional deadlift

12 alternating walking lunges down the turf, 12 alternating lunges back, then go right into 12 heels elevated squats

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Superset

10-12 ish rep range! Last two reps should make you want to stop. If not go heavier!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith Barbell hip thrusts

As little rest as possible! 


- 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 burnout set

SATURDAY LEG SESH

Leggiesssss 🦵🏼🍑

Braelyn

KILLA LEGS!

Leg session

LOWER

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

SATURDAY LEG SESH

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