Name: Playbook - KICK IT With Kay - W4/D3 LEG DAY WOOHOO
Uploaded: 2024-01-01T12:36:37.144Z
Duration: 65 min
Description: W4/D3 LEG DAY WOOHOO

I am physically struggling to walk right now🤯🤯

Anna

Emma Mathews

And my quads are pure jello! Loved this workout!!

Nicole

rylie grace

Lets get to work! All of these are movements you’ve seen before. There is power in repetition! Challenge yourself with the weight on each set!

20 reps of each exercise…3 sets total. Activating those glutes, outer, and inner thighs for squats!

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

-Sit in an upright position with your back against the pad and your spine neutral.

-Exhale and pull the legs together as you squeeze the pads inward.

-Once the pads touch, slowly return to the starting position.

-Repeat for the desired number of repetitions.

Good Girls

Superset: bad girls/good girls

Increase weight each set if you can!

- 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

(Use more weight than this, this is just a demo!)

Barbell back squat

Do 10-12 leg press (challenging weight) into 15 heels elevated narrow goblet squats

Directions: Increase the weight each set! As weight increase reps will naturally decrease. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- 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 feet)

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

*MODIFICATION: Bodyweight only! These aren’t meant to be heavy. Meant to burn lol 

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

Superset

Go heavy!!! All you have left in the tank.

Last set is a dropset:10 HEAVY right into 10 medium right j to 10 light pause reps (flexing the heck out of your quads at the top)

Leg extension burnout

Complete 10 heavy kickbacks each leg right into calf raises

10 reps each leg per set

If your gym doesn’t have a flute kickback machine just use an ankle strap and a cable machine on the lowest notch. (I honestly prefer this way this machine was weird lol)

Glute Kickback machine

10 toes turned in, 10 turned out, 10 neutral each set!

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Final superset

W4/D3 LEG DAY WOOHOO

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!

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 💪🏿👏🏿

W4/D3 LEG DAY WOOHOO

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