Name: Playbook - KICK IT With Kay - LEG DEMOLISHER w full body burnout 😅💦
Uploaded: 2024-01-01T12:36:37.127Z
Duration: 60 min
Description: LEG DEMOLISHER w full body burnout 😅💦

Emma Mathews

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

Whitney Yeauger

Jessica

Sheeeeesh! This was a tough one but a good one! Remember- you know your body. Challenge yourself but also remember you know your limits. If you need to modify weight or exercises no shame!

⭐️INCREASE WEIFHT EACH SET !! 12-15 reps last two reps should be sloppy and hard to complete 

⭐️Last set is a dropset…10 HEAVY into 15 reps half that weight no break

Leg extension burnout

⭐️1st 3 sets: 12-15 reps increasing each set adding a plate each set if you can 

⭐️LAST SET CRAZY BURN: 15 heavy reps then take off a plate and do 10 pause reps (pausing at the bottom for two seconds) right into 10 more normal reps. NO REst 

- Start with a shoulder width stance
- Keep your back on the pad as you lower down with tummy flexed 
- Reach parallel and push through your heels extending your legs to stand up

Hack squat (READ DESCRIPTION)

*increase weight each set by 15!! Going HEAVY HERE! Aim for 10 reps at least 

⭐️LAST SET DROPSET: 10 heaviest reps then drop the weight by 20 lbs and do 20 more reps non stop (keep it clean don’t let hips come off pad)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Directions: Increase the weight each set! GOING HEAVY HERE! Get a spot like me if you need 

As weight increase reps will naturally decrease. Aim for 15 but it’s OK if it’s like 10 reps I just want you to go until almost failure 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (neutral feet)

Throwing some full body movements in there now! Do each back to back. Really keep core braced and EVERYTHING tight and working. 

-20 thrusters right into 
-rope sled pull
-sled push back

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Attach battle ropes to a sled 

Sink low into a squat position and using your legs, back, and arms pull the rope to drag the sled towards you as fast as possible ( should be difficult towards the end! You should want to quit)

If you don’t have battle ropes just pull the sled backwards down the turf by the handles

Rope sled pull

Push down turf back to other side back to start 

*modification: if no sled get on treadmill on steep incline and power off. Push belt using just leg power as fast as possible for 30 seconds 


- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

FULL BODY BURNOUT

LEG DEMOLISHER w full body burnout 😅💦

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

Anastasia

BACK ATTACK (w biceps!)

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

LEG DEMOLISHER w full body burnout 😅💦

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