Name: Playbook - KICK IT With Kay - W1/D3 LEGS
Uploaded: 2024-01-01T12:36:36.841Z
Duration: 75 min
Description: W1/D3 LEGS

Kelli

Tiffany

Emma Mathews

Excuse me MAM! This was 🔥 best leg day!!

Nicole

Anna

Level 8 ish for 8 min! Not trying to fatigue here just getting your blood pumping

Stair master warm up

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!

(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

Seated hamstring curl

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

Leg extensions

Warmup superset

SETS: increase weight each set! Last set go back to starting weight and do 12 normal reps into 10 pause reps (pausing two seconds at top of each)

(PS MINE SUCK HERE BC I HAD TO USE THE MACHINE BACKWARDS TO SEE MYSELF IN THE MIRROR LOL) 



-—feet out in front of you and WIDE! Toes turned out 
- think about pushing your knees back towards back wall don’t let them cave in
-push through your heals and squeeze your glutes to pull you up 
-DONT lock out your legs at the top keep a slight bend in the knees

Smith machine sumo squats

- Stand in a wide toed out stance with a one heavy dumbbell in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight as possible 
- Stand up to full extension

Dumbbell sumo deadlift

Complete 12 b stance RDLS each leg right into 12 slow step ups each leg!

-12 per leg! Heavy dumbell here- use wrist wraps to help with grip if needed 

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

- Start a few inches away from the box with a dumbbell in same hand as working leg (MODIFICATION: Bodyweight only)
- Place first foot up on box or bench and press through your heel to bring yourself up to standing 
-control the way down 
⭐️these are PAINFULLY SLOW! Do not rush 
⭐️Do all reps on one side then Repeat on the other!

Dumbbell box step ups

Superset

⭐️24 alternating reps each set!

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

W1/D3 LEGS

Burpees and oblique crunches got the best of me. Killer workout

Emily Williams

W1/D1 FULL BODY WORKOUT! SWEAT SESH

Didn’t think I would make it to the last rep… but that’s the goal! 💪🏼🎉

Saryn

Amazing 💪🏻! Love the reps and my arms will be noodles tomorrow 😂

Kaitlin Rogers

W1/D2 Shoulders chest and arms!

Hurt my back helping in the yard this weekend so took it easy. 1 mile jog, leg curl, leg extensions & leg press. 35 minutes total

W1/D4 ACTIVE RECOVERY

🦋 wings are burning! About to fly away with this workout 👏🏻

W1/D5 BACK DIZZLE

When you start your day with this workout, you know it’ll be a good day 🎉

Leg MURDER is right. My legs are shaking so good 😵‍💫

W1/D6 LEG DAY MURDER

W1/D7 FULL REST DAY

Whewww i think this is the hardest workout i have ever done 😮‍💨

Anastasia

W2/D1 HIIT 😅

Shoulders are feeling extra good today 💯💪🏼

My shoulders hate me now…. But they’ll thank me for it later!

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

Those 45 leg press took the cake today 🥵

😮‍💨 my muscles were crying. Good workout for today!

Brittney

W2/D3 legggiessss 🦵🏼💕

Did 40 min with half on incline 12 and half incline .5

W2/D4 ACTICE RECOVERY

By the time I got to the bicep superset, my muscles wanted to give out, but I did NOT quit 💪🏿👏🏿

W2/D5 BACK DAY!

The perfect workout to do post vacation 🥰

W2/D6 LOWER BOD!

W2/D7 FULL REST DAY

Whoowee feeling it after this one 😮‍💨

W3/D1 FULL BODY! High intensity.

W3/D2 CHEST TRICEPS AND SHOULDER DAY

Every part of my legs are shaking! Thanks Kayla!!

W3/D3 LETS TRAIN LEGS!

W3/D4 ACTICE RECOVERY

Woooo this was such a good one 🔥💪🏼

W3/D5 Lets hit BACK & BICEPS

W3/D6 PEACH PUMP🍑

W3/D7 FULL REST DAY

W4/D1 FULL BODY GAS 😮‍💨

W4/D2 UPPER: chest shoulders arms

I am physically struggling to walk right now🤯🤯

And my quads are pure jello! Loved this workout!!

W4/D3 LEG DAY WOOHOO

W4/D4 ACTICE RECOVERY

W4/D5 BACK DAY BEST DAYYYY

Woooo had to battle through this one 😅

W1/D3 LEGS

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