Name: Playbook - KICK IT With Kay - LOWER!
Uploaded: 2024-01-01T12:36:37.247Z
Duration: 60 min
Description: LOWER!

such a good burn, really focused on form and mind muscle connection!!

rylie grace

Emma Mathews

Monica

Nothing crazy here just quick and effective staples! Just because you’ve seen these movements doesn’t mean this should be easy by any means. Challenge yourself on perfecting your form then increasing your weight. Push yourself past your “comfy” spot. Level up fam

Warm up for 10 min! Slowly increasing speed up every minute ish. Stay between speed 8-12

Stair Climber

Increase weight each set as you warm up 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Increase weight each set if you want BUT this day I really want you to focus on form. Maybe that means going a little lighter and focusing on depth, feet alignment, etc!


- 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

*can do these with just a barbell if you prefer but I prefer smith bc it’s easier to add weight /quicker 

*12 reps each leg each set! Last two reps should feel very difficult but if you start putting work into your BACK leg that’s how you know it’s time to STOP. That’s cheating! 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
-all weight in that front working leg!
- Repeat on the opposite side

Smith machine reverse lunges

*most gyms have these but they can be hidden so don’t be scared to ask an employee if you can’t find the Landmine setup!

- Stand in a wide toed out stance with a the bar gripped  between your legs 
- Keeping your back straight and chets up (can hinge slightly forward if it helps out weight into your feet) squat down (sending hips down and back) and touch the weight (or just about) to the floor 
-push through the heals and squeeze the hips to come to standing but don’t lock out your knees!

Landmine sumo deadlift

Each set do the following back to back:

-10 right leg 
-10 left leg 
-20 both legs 


Repeat 3 times total!

⭐️10 reps right then 10 reps left 

- Sit on the machine with the pad at the bottom of your shin (non working leg is just dangling lol)
- Extend one leg engaging your quad
- lower slowly

Single leg extension

Both legs this time! Flex your quads at the top and control the weight. If it’s flinging around easily you need to add weight! You should want to quit around rep 10-15 but KEEP GOING! It’s ok if the last few reps are partial reps.

Leg extension (both legs)

Leg extensions burnout

LOWER!

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

Alisha

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Quads butt hammies, oh my 💥

Anastasia

Whitney Yeauger

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Jenna

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

LEG DEMOLISHER w full body burnout 😅💦

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😅🥵

LOWER!

Community

More workouts from KICK IT With Kay