Name: Playbook - KICK IT With Kay - W2/D3 WEEK 2 DAY 3: LEG DAY
Uploaded: 2024-01-01T12:36:37.176Z
Duration: 60 min
Description: W2/D3 WEEK 2 DAY 3: LEG DAY

Monica

rylie grace

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

Kelli Johnson

Emma Mathews

I hated every exercise in the best way 😂🥵

Whitney Yeauger

My glutes and hams definitely felt this 🏋🏿‍♀️

Brittney

Jennifer

ISSSA LEG DAY! 👏🏼

Hitting hammies, quads, and glutes today to get a fulllllll leg burn. Focusing on pushing some heavier weight on most exercises!

INCREASE WEIGHT EACH SET! 


FORM
-Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep your hips on the pad! This ensures the work stays in the hammies and not the lower back

Hamstring curls

🔴not wasting time with light weight here- start on a medium heavy weight and add 20 lbs or so each set! 

🔴Last set is a dropset: do 8 heaviest reps into 10 reps 15 lbs lighter into 12 reps 15 lbs lighter  (no resting until allllll 30 reps are done!)

It’s supposed to be challenging!! 

- 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

This one ain’t NO JOKE! 

Starting with back squats with a medium weight, do 10-12 reps. Then go right into 15 medium weight hip thrusts! 


The goal is the activate your glutes on the squats and continue the burn on the hip thrusts. You don’t have to go super heavy I want to focus on proper form and just feeling the burn in your Glutes NOT lower back.

- Begin with bar positioned on your upper back
- 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

- Support upper back on a bench and the barbell (or machine belt) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting


*not going too heavy where you put the tension in your lower back. Pick a weight that is challenging but you can still keep proper form and keep the burn in your glutes. Doing lots of reps so don’t need a crazy heavy weight

hip thrusts

Superset of booty death 💀

Do 20 medium leg presses (I know it’s a lot) RIGHT into the sled push down and a banded  pull back.


If you don’t have a sled just superset leg press with treadmill sprints (push the treadmill belt on a steep incline without turning the treadmill on! 30 seconds straight)

💗high volume here so not worried about super heavy weight- pick a medium weight that makes the last few reps difficult but not impossible to complete 

-toes forward, feet parallel about hip width apart middle of platform 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position without locking out knees

Leg press - mid stance

PUSH THE SLED ONCE DOWN THE TURF


FORM
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

AFTER PUSHING PULL THE SLED BACK TO THE START

FORM:
-put a resistance band around the piles of the sled abs your waist
- From a squatted position keep your back and chest as upright as possible 
- Grab the band and walk backward pulling the sled with you

Banded Sled pull

Superset ✌🏼

⭐️first three sets are heavy for 15 reps (like super heavy)

⭐️last set is a GIANT DROPSET: 10 reps heavy as possible then SEATED complete 10 reps 30 lbs lighter into 10 final pause reps. Don’t rest until all 30 reps are done! 


⭐️Push through your heals and keep the work in your booty. You may have to lean forward or back according to your height etc idc as long as you don’t feel pain in your hip flexors!

Bad Girls

-using your inner thighs squeeze the machine closed and control the release!

Adductions

W2/D3 WEEK 2 DAY 3: LEG DAY

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

Jamie

Emily Williams

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

Nicole Schumacher

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

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🔥

Abby

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!!

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!

W2/D2 WEEK 2 DAY 2: PUSH 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 !🥵

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!! 🤩

W2/D3 WEEK 2 DAY 3: LEG DAY

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