Name: Playbook - KICK IT With Kay - W2/D3 legggiessss 🦵🏼💕
Uploaded: 2024-01-01T12:36:36.974Z
Duration: 70 min
Description: W2/D3 legggiessss 🦵🏼💕

Emma Mathews

Those 45 leg press took the cake today 🥵

Nicole

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

Brittney

Quads, calves, hammies, & booty for the ultimate lower body workout!

(Can use lying hamstring curls if your gym has that!) increase weight each set 

- Sit in a hamstring curl machine adjusted to you where upper pad is slightly under knees and lower pad is behind calves 
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

First two sets medium heavy weight for 20 reps! 3rd set do TWO dropsets: 10 heavy reps, 10 medium reps, 10 light controlled reps no rest between! 

High volume. Pre exhausting those glutes. 





- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Increase weight a bit each set if you can while staying in the 10-15 rep range 

LAST SET IS 10 MASTER REPS: two seconds down, two second pause at bottom, two seconds back up! 

- Start with a shoulder width stance or a little more narrow , toes pointed forward 
-feet mid to low on platform to target quads 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up flexing your quads at the top but NOT locking out your knees

Narrow Hack squat (quad focus)

*LAST SET IS A DROPSET TWICE:10 reps heavy weight, right into 15 reps medium weight, right into 20 reps back at your lighter warmup weight LITTLE REST AS POSSIBLE IN BETWEEN 

FIrst 3 sets are normal paced 

- Place feet mid platform, toes pointing forward and neutral stance little past shoulder width or whatever feels most comfortable 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (neutral)

Complete 15 hip thrusts into 12 controlled split squats each leg! 

Rest then repeat

(You’re welcome for the up close personal action in this vid 😂)

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! I want you to use mind to muscle connection here and really think about putting work into your hammies and butt 


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

hip thrusts (booty blast or barbell)

*12 reps each leg per set (modification: Bodyweight only) 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset

If you don’t have this machine just elevate your feet on a plate or stairs and hold dumbells (modification: Bodyweight only)


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

Seated calf raise

W2/D3 legggiessss 🦵🏼💕

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

Emily Williams

Kelli

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

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!

Anna

W2/D2 UPPER BODAYYY: chest, triceps & shouldas

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/D3 legggiessss 🦵🏼💕

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