Name: Playbook - KICK IT With Kay - W3/D3 LETS TRAIN LEGS!
Uploaded: 2024-01-01T12:36:37.060Z
Duration: 70 min
Description: W3/D3 LETS TRAIN LEGS!

Emma Mathews

Every part of my legs are shaking! Thanks Kayla!!

Nicole

Lower body sesh today! Remember we are focused on progressive overload. Meaning you are increasing weight each set, if you can’t be sure to increase the reps. We just want to keep challenging ourselves!

Increase weight each set. Last set is a dropset: 10 heavy into 12 pause reps 

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

Lying hamstring leg curls

Increase weight each set! Aim for 10-12 reps. Last set go back down to starting weight and do ALL PAUSE REPS (hold at bottom of the squat for two seconds) right into 10 normal paced (don’t hate me 😈)



- Start with a shoulder width stance (toes forward and feet mid platform)
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

10-12 single sideways leg press right into 20 jump squats to keep that heart rate up

10-12 on each leg per set



-put on if your legs med to high on platform, body facing to the side 
-toes slightly turned out and knee doesn’t go over that ankle 
-press through your flat foot specifically heel to really pump up those glutes

Single sideways leg press

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Superset

Complete 15 heal elevated narrow goblet squats right into the same thing but with Bodyweight only!

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- Stand with feet about 3 inches apart  and heels elevated toes just slightly turned out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Heels elevated air squat

Quad superset

10-12 each leg! Go heavier than you feel like here… last exercise so challenge yourself! 

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

W3/D3 LETS TRAIN LEGS!

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

Those 45 leg press took the cake today 🥵

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

Brittney

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 💪🏿👏🏿

W3/D3 LETS TRAIN LEGS!

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