Name: Playbook - KICK IT With Kay - WEEK 2 DAY 3: LEG DAY UP IN HIZZAY
Uploaded: 2024-01-01T12:36:37.017Z
Duration: 60 min
Description: WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Burned 350+ calories on this one! Great workout!

Karsyn

Rachel

Kelli

Nicole

Burned 620 calories during this workout! The best 👏🏼👏🏼👏🏼

Whitney Yeauger

Saryn

Ellie

I don’t hate you but I do hate leg days 😂

Emmie

Emma Mathews

You know that feeling where your legs wobble when you’re walking? Yeah… enough said. 🙌🏽🙌🏽

Gabby

Karissa

Megan

Ansley Jennings

Your legs will be on fire after this one! The movements are pretty generic & just staple leg day movements so I want you to challenge yourself to go heavier than normal! 

Add weight on each set!

READ!

Complete 4 sets of 15 of each, increasing weight each set.

On the last set of each exercise drop the weight in half and immediately go into 10 additional reps! (These should burn like cray)

- 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
-keep your booty on the seat!

Leg extensions

Aim for 10-15 reps each set. This will vary based on weight… heavier you go the less reps and that’s OK!
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
-keep hip bones on the pad try to keep butt from popping up

Hamstring curls

Warmup superset

-set 1 is warmup weight 
-next three sets add some weight! Really challenge yourself 

FORM
-neutral foot positioning slightly wider than shoulders 
- 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

Barbell back squat

Complete 10-12 heavy hip thrusts and go into 20 heavy hip abductions (bar girls as I call them lol)

ADD WEIGHT EACH SET! 
As weight gets heavier, reps get fewer. Aim for 10-12 if possible! Last set is your absolute MAX for AMRAP
 
- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-send hips back into squat position 
-hold onto the sides of the machine for support bc I want you to go heavier here 
-hinge from the hips and think of pressing through your heals 
-you should feel the burn under your butt and on the sides of your butt

Bad Girls (standing)

SUPERSET: BOOTY WORK

Complete 12-15 RDLS with medium heavy dbs into 20 alternating curtsy lunges

*20 alternating reps (total of 10 on each side)

- Holding either two dumbells on your shoulders or a single heavy dumbbell in the goblet position 
- Step back and across in to a curtsy lunge
- Step back to the starting position
-repeat on other side
*key here is slow and controlled! Go for depth and don’t let that knee go over your toes!

DB curtsy lunge

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Superset 2

If you’re feeling EXTRA SPICY superset these with a sled push (that’s what I did!) 

*USE HEAVY DBS IF YOU CAN (at least 15-20 lbs)
*24 reps (12 each leg per set!)
*slow and controlled 
-Keep a slight bend at the front knee
-Come straight down until your reach shin height and feel stretch in your hamstrings 
-push through the floor with those heals and squeeze those glutes to pull you back up

DB bulgarian split squat

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Emily Williams

Week 1 day 7: REST

Loriann

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Week 2 day 4: REST

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

WEEK 2 DAY 5:  UPPER BODY

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Community

More workouts from KICK IT With Kay