Name: Playbook - KICK IT With Kay - W2/D6 LOWER BOD!
Uploaded: 2024-01-01T12:36:37.018Z
Duration: 70 min
Description: W2/D6 LOWER BOD!

The perfect workout to do post vacation 🥰

Emma Mathews

Brittney

Hitting lots of glutes and hammies today with a touch of quads!

Goal is to fatigue the quads here so high volume! Increase weight each set and go heavy on last set for 15 then drop the weight in half for 15 more immediately 

- 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

Optional: lean forward like me to put more emphasis on glutes! Push through your heels 


- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings don’t over extend!! If you feel it in lower back probably gone too far 
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

FORST 3 sets are pause reps!! Choose medium weight and pause for two sec at bottom of each 


Last set is a dropset of as many NORMAL heavy reps as possible then drop the weight a bit by taking off a plate or two and finish the set to get to 30 



- Place feet higher on the platform toes forward feet about hip width 
- 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 (glute focused) PAUSE REPS

Do 12 hip thrusts into 10 reverse lunges each leg! 

Rest then repeat

*burnout out here so give it all you’ve got left! Go heavier!

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

Barbell hip thrusts

*can do these with just a barbell if you prefer 

*10 reps each leg each set! Last two reps should feel very difficult 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith machine reverse lunges

Final superset

W2/D6 LOWER BOD!

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

Emily Williams

Kelli

Nicole

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

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!

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 😅

W2/D6 LOWER BOD!

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