Name: Playbook - KICK IT With Kay - W1/D6 LEG DAY MURDER
Uploaded: 2024-01-01T12:36:36.929Z
Duration: 63 min
Description: W1/D6 LEG DAY MURDER

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

Kelli

Emma Mathews

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

Nicole

Loved going “to failure”!!! Great mental push

Anna

Whew 🥵. Love this. My fave was the hack squat and hip thrust

Brittney

Girllllll, straight up 🔥.  Legs are shaking woo

Anastasia

Leg day! Lets get to work! Increase weight each set if you can. Challenge yourself!

Increase weight EACH SET! Going heavy here to pre exhaust the quads 

LAST SET IS DROPSET: heavy as you can for as many as you can. Then drop weight in half and double the reps 


- 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

-first 3 sets: increase weight each set! Ex I started with 1 45 lbplate and added a 45 lb plate or so each set!


FORM
*feet low on platform to target quads 
- Start with a shoulder width stance toes pointed forward 
- Keep your back on the pad as you lower down
- Reach parallel and push through your feet extending your legs to stand up

Hack squat

SAME AS BEFORE JUST PAUSE TWO SECONDS AT THE BOTTOM OF THE REP BEFORE COMING BACK UP THIS TIME

 THIS IS A GIANT PAUSE REP SET: do as many reps possible pausing two seconds at bottom each rep. Then takeoff a plate QUICKLY and do again. Then take off one more plate and do it again!  As many reps as possible each weight (aim for at least 8-10)

you should be CRYING after this!

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

Lying hamstring leg curls

⭐️first two sets: squeeze two seconds at the top of each rep 
⭐️3rd & 4th set double the original weight for normal paced reps (no pause)



- Support upper back on a bench and the barbell across your hips (can do these with smith machine or just a normal barbell!)
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

-don’t worry about going too high and over extending- don’t want these in your lower back. Work should stay in glutes

Smith machine hip thrusts

Add weight each set if you can! Aim for 10-12 reps. Should be super difficult to complete if not go heavier! Get someone to spot you 


- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

W1/D6 LEG DAY MURDER

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!

Tiffany

W1/D3 LEGS

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

W1/D7 FULL REST DAY

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

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!

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/D6 LEG DAY MURDER

Community

More workouts from KICK IT With Kay