Name: Playbook - KICK IT With Kay - SPICY LOWER BODY SESH
Uploaded: 2024-04-28T12:31:49.525Z
Duration: 60 min
Description: SPICY LOWER BODY SESH

leg day w posterior chain focus! With a sled finisher

12-15 each side! Pick heavy weight but not too heavy where you feel it in your lower back. Work should stay in your glute! 

Think about kicking straight back behind you like you’re kicking down a door, try not to “swoop” the leg down and up 


- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

CAN BE SMITH MACHINE, NORMAL BB, or BOOTY BLAST MACHINE

*increase weight each set and be SO intentional with putting the work in your glutes/hammies each rep! Control the weight. Should be very challenging 


- Support upper back on a bench placed in front of the smith machine (the barbell should lay across your hips)
- With both knees bent to 90 degrees, unhook the bar 
- Lower your glutes to the floor and press back up to starting (pushing through your heals)

Smith Machine hip thrusts

CAN SUB SUMO DEADLIFTS OR SUMO GOBLET SQUATS

8-12 rep range.  Go HEAVY HERE! Test yourself 
-wide sumo stance toes turned out legs wide 
-send booty down and back 
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark sumo squat

-hinge forward slightly press down through your heels 

-you should feel the burn under your butt cheeks and the side of your booty! Not in your hip flexors

Bad Girls

*PUSH A MEDIUM HEAVY SLED DOWN THE TURF AND PULL IT BACK 

4 times total. Resting no more than 45 seconds between sets! 


(When pulling back keep chest up as much as possible and spine straight)

SLED PUSH AND PULL

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

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

SPICY LOWER BODY SESH

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