Name: Playbook - KICK IT With Kay - W4/D6 Full leg day!
Uploaded: 2024-01-01T12:36:37.188Z
Duration: 60 min
Description: W4/D6 Full leg day!

Woooo had to battle through this one 😅

Emma Mathews

Lower body! Familiar movements. Challenge yourself with the weight! If you can’t go heavier during your sets add more reps. Just make sure you’re focusing on progressive overload!

Complete 12-15 leg extensions  right into 12-14 hamstring curls

Last set is a dropset:10 heavy into half the weight for double the reps (20 reps) so 30 total 

- 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

Last set is a dropset:10 heavy into half the weight for double the reps (20 reps) so 30 total 


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

Hamstring curls

Hammie & quad superset

Increase weight each set as reps go down! It’s okay if you’re not right at this rep range just a guideline 

- Start with a shoulder width stance
- 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 reps per leg each set! 



- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

12-15 reps per leg 
⭐️NOT ABOUT SPEED! About control here. Painfully slow lol 

*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

Complete 15 sumo RDLs  into 12-15 hyperextensions

-toes turned out knees slightly bent 
-hinge from hips sending hip towards back wall 
-lower heavy db down in front of you and use your glutes to pull back up to standing without locking out your knees 

*notice how my range of motion doesn’t have to be huge, just feel it in your glutes don’t go so low that you feel a strain in your lower back

Dumbbell Sumo RDL

Weight optional here 

-hold weight at chest 
-turn toes out with pad right about hip bones 
-round your back tuck your chin 
-use glutes to squeeze and pull up upper body (but not all the way just slightly!)

*keeping work in glutes not lower back so don’t over extend!

Glute Hyperextensions

Booty superset

W4/D6 Full leg day!

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!

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 💪🏿👏🏿

W2/D5 BACK DAY!

The perfect workout to do post vacation 🥰

W2/D6 LOWER BOD!

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/D6 Full leg day!

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