Name: Playbook - KICK IT With Kay - You know what time it is…LEGS!
Uploaded: 2024-01-01T12:36:37.591Z
Duration: 56 min
Description: You know what time it is…LEGS!

Hitting legs today! Have some great staple movements for you to challenge your weight on. But never sacrifice form for weight! My focus is mine to muscle making sure you’re feeling each rep where you’re supposed to

- Begin with bar positioned on your upper back
- 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

Barbell back squat

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

8-12 rep range increasing weight slightly each set if you can!
- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Complete 12 weighted split squats then drop the weights and do 12 more Bodyweight only on the right. REPEAT SUPERSET ON LEFT LEG. 

Rest then repeat entire circuit

Slightly hinge from hips to put weight in front foot 

Flex your quad each rep but don’t lock out knee

Split squat

Do 12 of these right after your weighted reps on the right! Then pick back up the weights and do 12 more then drop into 12 more of Bodyweight reps on the opposite leg

Split squats Bodyweight

Split squat superset

Do 12 hip thrusts right into 20 hip abductions

*band around legs optional but suggested :)

-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 to the floor and press back up to starting

Barbell hip thrusts

-get in a bridge position with back on box or bench
-resistance band above knees 
-press knees out while keeping Booty tight and core tight while not letting hips sink!!

Banded hip abductions

Hip thrust superset

You know what time it is…LEGS!

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

You know what time it is…LEGS!

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