Name: Playbook - KICK IT With Kay - W1/D6 WEEK 1 DAY 6: LOWER BODY
Uploaded: 2024-01-01T12:36:37.135Z
Duration: 60 min
Description: W1/D6 WEEK 1 DAY 6: LOWER BODY

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🔥

Abby

Nicole Schumacher

Emma Mathews

Great workout as always!! I’ll definitely feel it tomorrow!

Whitney Yeauger

Hannah

That workout made me feel so good after! Definitely kicked my ass

Kelly

All the movements were simple but SO effective!! Loved it

Anna

Hitting a lil bit of everything today for a full leg burn!

Complete 12-15 hamstrings curls right into 20 bad girls! Rest 1 min and repeat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

Hip abductions! 

-sit on the seat (can lean with back against pad if you’re tall enough but I can’t because I’m short and feel it in my hip flexors!) 
-choose a position where you are able to press through your heals and feel the burn under your booty and side of your booty

-don’t let upper body “jerk” try to only move legs with control

Bad Girls

Warmup superset

*add weight each set if you can! But not too heavy where you sacrifice form. If you can’t get at least 6 reduce the weight!

- Begin with bar positioned on your upper back
-feet position can be where you feel strongest (personally I like my toes slightly turned out abs feet wider than hips)
- 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

*24 reps each set aka 12 each leg! TEST WEIGHT HERE!! Go heavy if you can (as long as you don’t feel too much in your lower back)

-put your back foot slightly behind your front leg (very little weight in this foot it is just a “kickstand” for balance!) 
-with all the weight in that front foot and a slight bend in the knee, hinge from the hips sending your Booty towards the back wall. 
-keep back straight and neck in line with spine with dumbbell close to your shins 
- While supporting yourself with opposite arm

Kickstand single leg RDL

Complete 15 heels elevated goblet squats (quad focused) right into 20 controlled sumo squats (flute focus)

*hold medium heavy db (or body weight for a modification)

- Standing with your feet close, toes slightly turned out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension without locking knees out (flex quads at the top!)

Heels elevated dumbbell goblet squat

*don’t rush these! Slow even pace down and up (time under tension!)

- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

Goblet Squat Superset

Complete 10-12 kickbacks per side right into 20 medium heavy calf raises

*12 reps each side  per set!

-almost all gyms have these but yours may look slightly different so don’t be scared to ask a worker help finding it! 

-if you cant find it you can perform same movement on a cable with an ankle strap 

-keep back flat and hips squared towards the ground 

-kick leg straight up and back like you’re stamping the ceiling where the wall and roof meet

Glute press machine (kickbacks)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles


(Modifications: can use smith machine or barbell on shoulders or hold dumbells by your side! This is just more convenient to use the seated leg press in my opinion :)

Seated calf raise

Final superset! Calfs & booty

W1/D6 WEEK 1 DAY 6: LOWER BODY

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

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

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

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

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

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

W1/D5 WEEK 1 DAY 5: BACK DAY

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!!

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! 😅🤩

Kelli Johnson

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 !!

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/D6 WEEK 1 DAY 6: LOWER BODY

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