Name: Playbook - KICK IT With Kay - WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)
Uploaded: 2024-01-01T12:36:37.156Z
Duration: 60 min
Description: WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

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

Gabby

Karissa

Hitting those hammies big time today! Finished with a heavy sled push for a grand finale and it was horrible in the best way 🤌🏼

Alright we are exhausting those quads here!

Starting with leg extensions to fatigue those quads then going into medium weight hip abductions to warm up that booooty

Build up the weight & go heavier here than you may usually for warmup. We want to fatigue them so you put the work in those hammies later! 


Form 
- 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

-work the weight up each set! 

-you can sit back or lean forward slightly like I am. It really depends on how tall you are and what is most comfortable/ put tension on your outer and under booty

Hip Abductions (Bad girls hehe)

Warmup superset

Test yourself and increase the weight each set! 

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause for 2 seconds 
- Stand up out of squat by pushing through your heals (don’t lock out your knees fully at the top!) and repeat

Smith Machine Pause squat

DIRECTIONS: first three sets increase weight each set! As weight increase reps will decrease naturally. 

LAST SET IS A DROPSET: so 10 heaviest reps, take off about half the weight, and complete 20 more lighter weight reps right away! This should be tough! 


Form:
- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance (read description)

Complete 10-12 sumo deadlifts with into 10-12 RDLs. Pick a weight that’s challenging to complete!

-put a barbell into the Landmine setup (most gyms have them you just might have to ask someone who works there if you can’t find it! :)

- Stand in a wide toed out stance with a the bar gripped  between your legs 
- Keeping your back straight and chest up, squat down (sending hips down and back) and touch the weight (or just about) to the floor 
-push through the heals and squeeze the hips to come to standing but don’t lock out your knees!

Landmine sumo deadlift

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

Landmine Superset

Down and back your turf per set! Rest ONLY 45 sec then repeat twice more. 

Pick a heavy weight! (It will vary based on 
how heavy your gyms sled is) 

*if you don’t have a sled just use the treadmill on an incline 9-10. Leave it off and just push the belt using your own leg power! 

Keep a Strong tight core and straight arms! 

ENTIRE body is working here! Really push through legs taking long steps pushing through those hammies and quads!

Sled push

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

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

Whitney Yeauger

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)

Karsyn

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 😝🤯

Kelli

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

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

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

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Emma Mathews

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 💪🏼

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 💪🏻

Megan

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

Community

More workouts from KICK IT With Kay