Name: Playbook - KICK IT With Kay - W1/D3 WEEK 1 DAY 3: Booty focused leg day
Uploaded: 2024-01-01T12:36:37.038Z
Duration: 60 min
Description: W1/D3 WEEK 1 DAY 3: Booty focused leg day

Duygu

Megan

Annie

Dead… 100% dead 🤣 (in the best way!!)

Kelli Johnson

I feel like the hack squat machine is very rare. Spent like 5 min figuring that out then just decided to do reg squats

Katterli

Emma Mathews

Ellie

That was amazing!! My legs feel like jello

Abby

Jennifer

Todays leg day primarily focuses on the glutes and hammies!

*increase weight each set by 10 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad!!

Hamstring curls

Hip abductions! 

Not too heavy where you need to stand but heavy enough where the last few are decently challenging. 

Can lean forward slightly- positioning will depend on your body! Do what feels good and what you don’t feel in your hip flexors. 

Press through your heels

Bad Girls

Complete 12 heavy ish (you can modify based on level) reverse hack squats into 15 weighted split squats each leg (no weight for a modification)

- Start with a wide stance toes slightly turned out 
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

(Your face is literally smushed against the seat!)

Reverse hack squat

15 reps PER LEG EACH SET



-Keep a slight bend at the front knee
-two medium heavy dumbells at your sides 
- Can lean upper body forward slightly

Dumbbell bulgarian split squat

Superset 1

Complete 10-12 heavier KB sumo squats into 10-12 sumo RDL

Do these on some sort of elevated platform (between two benches or on the assisted pull up machine like me!) this is optional but the height allows you to get deeper into the movement 

- Stand holding a kettlebell between your legs, keeping chest UP and shoulders back
-feet wide toes turned out slightly          
-  push your hips down back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Elevated KB sumo squat

- With a single Kettlebell between legs perform an RDL (send hips back towards back wall and hinge from hips. Keep your back all in one line from top of head to spine!)
-keep slight bend in the knees even on the top of the movement 
- Repeat for desired reps

KB RDL elevated

SUMO KETTLEBELL SUPERSET

Complete 10 ish hip thrusts into 15 jump squats

*increase weight each set if you can! Aim for 8-12 rep range. This was my first set so I ended on 3 plates 


- Place your upper back on the edge of the box or bench 
-place feet on two thick plates if you’re a shorty like me 
- Bring your hips up engaging your glutes and control the release

Elevated hip thrusts

- Push your hips as you come down
-pause for two seconds at the bottom 
-  explode up
-land gently with bent knees!

Pause Jump squats

Hip thrust/jump squat superset

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

W1/D3 WEEK 1 DAY 3: Booty focused leg day

Fire!! Loving this summer workout program! 💕🔥💪🌴

Jamie

Emily Williams

rylie grace

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

Anna

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

Whitney Yeauger

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

Brittney

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

W4/D6 QUAD Focused Leg Day

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W1/D3 WEEK 1 DAY 3: Booty focused leg day

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