Name: Playbook - KICK IT With Kay - LOWER 🦵🏼🍑
Uploaded: 2024-01-01T12:36:37.169Z
Duration: 60 min
Description: LOWER 🦵🏼🍑

Madi

Anastasia

Complete 12-15 hamstring curls into 12-15 leg extensions:

Increase weight on each exercise each set! As you do reps will likely decrease that is ok!

-start medium light for higher reps then increase weight by 10 lbs or more each set 

⭐️last set is 10 heavy right into 15 pause reps at half the weight (pause for two seconds at the top of the movement) no break until all 25 reps are done 

(Can be lying or seated whatever machine your gym has)
- 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

hamstring curl

*increase weight each set by 10-15 lbs 

⭐️last set is 10 heavy right into 15 pause reps at half the weight (pause for two seconds at the top of the movement) no break until all 25 reps are done 

- Sit on the machine with the pad at the front of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Warmup superset

Complete 10-15 sumo squats right into 15 heels elevated goblet squats. NOTICE HOW THERE IS ONE EXTRA SET OF SUMO PAUSE SQUATS! So 5 sets of sumo squats total but only 4 sets of goblet squats.

METHOD: first 4 sets increase weight stay in 10-12 rep range! Last set drop down to starting weight but do 12 PAUSE REPS (aka pause for two seconds at the bottom of each rep!)



-feet out slightly in front of you and wide
-press through your heels and squeeze butt at the top! 
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

Squat Superset

*10-12 reps each leg

- Position foot midway on platform
- Lower slowly and push through your flat foot! I prefer to do these barefoot (socks only)  to really feel the connection but it’s up to you!

Single leg press

Complete 12-15 hip thrusts into 10 weighted split squats each leg! No resting until both exercises are completed.

**CAN DO THESE ON SMITH MACHINE OR WITHOUT. I just prefer smith because it’s easier to load 

- 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

*10 slower controlled reps each leg! ***Optional: Bodyweight only but up reps to 15 each 


-Keep a slight bend at the front knee
-hinge upper body forward slightly to put the work into your glutes (think escalator not elevator) 
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset

10 toes turned in, 10 turned out, 10 neutral each set!

- 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

LOWER 🦵🏼🍑

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

Alisha

rylie grace

Emma Mathews

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

Delayne

UPPER: chest triceps shoulders

Monica

Quads butt hammies, oh my 💥

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!

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 🦵🏼🍑

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