Name: Playbook - KICK IT With Kay - WEEK 4 DAY 5: LEG DAY 🦵
Uploaded: 2024-01-01T12:36:37.240Z
Duration: 55 min
Description: WEEK 4 DAY 5: LEG DAY 🦵

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

Emma Mathews

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

Emily Williams

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

Tara

This one absolutely slaughtered me the most out of the 4 weeks so far… 😅☠️

Gabby

LEG DAY BEST DAY! 

I was recovering from being sick so I didn’t go too too heavy. But I want you to challenge yourself with heavy/ slow & controlled movements! 

Remember to eat plenty of healthy carbs and protein afterwards! 💖

Complete 20 jump squats right into 12 high step ups each leg (slow and controlled)

- Push your hips back and down as you lower to parallel in wide sumo squat position 
- Explode/jump up from the bottom of the squat
- Land softly 
-keep chest up as much as possible and go for depth!

squat jumps

*12 reps EACH LEG per set

- Stand in front of a high box, bench, or platform 
- Step up to full extension without locking out your knee 
- Keep your chest up
- Lower to ground super slow and controlled and repeat with other leg

Box step up

Warmup superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

10 reps each leg per set

-place foot neutral toes pointing up but high on platform 
-really push though your heal to push up with one leg 
- Return to starting position under control

*the other leg just chills in any comfortable position as long as it’s not working! 

Once you complete specified amount of reps on one side, repeat on others!

Single Leg Press

*aim for 10-15 reps each set! Last 2 reps should be super challenging if not you should go up in weight :)

- Feet slightly wider than hips toes slightly turned out (not sumo just a neutral comfortable stance)
- Lower with a controlled motion
- Push through your heels to go up engaging your booty and hamstrings 
-don’t lock out at the top

Back squat (smith machine)

Complete 12-15 barbell hip thrusts into 10 heavy split squats each leg.

ALL THE MOVEMENTS IN THIS SET ARE SUPER SLOW AND CONTROLLED! Focus is time under tension here!

*painfully slow and controlled!

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to towards the floor (but not touching) where you feel a good stretch in them abs pause for two seconds
- press back up to starting & hold and squeeze your butt at the top for two seconds

Barbell hip thrusts (pause at top & bottom)

10 REPS EACH LEG PER SET

-Using a single HEAVIER dumbbell in the goblet position at chest height 

-place your back foot on a bench and hinge slightly forward to where the weight is in the front foot (back foot is just for balance)

-squat down SLOWLY and pause for just a second and push up by pressing through your heel (think about the mind to muscle connection being in your GLUTES). Come up SLOWLY

Repeat for time of reps

Slow & Heavy bulgarian split squats

Superset 2

Complete 15 kickbacks each leg right into 15 heel elevated reverse lunges on each leg! 

Your booty should be BURNIN

*15 reps each leg

- Put cable machine on the lowest notch abs use an ankle strap if your gym has one (if not just slide your heal through a handle like I did!) 

- Push back with a flexed foot and extending your leg upwards

*TIP: think about kicking straight back like you’re busting down a door as opposed to swooping it up

- Lower your leg back down

- Complete desired reps then repeat on the opposite side

Cable glute kickback

*15 reps each leg

-Hold a heavier dumbbell at your chest
-create an incline by either using a step up bench like me or stacking two plates to keep your front foot on
-step super far back and pause for a slight second at the bottom before using your front leg to pull you back up 
-be sure front knee remains at a right angle don’t let knee go over the toe

Heel Elevated Reverse Lunge

Final Booty burnout superset

WEEK 4 DAY 5: LEG DAY 🦵

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.

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

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. 😍🙌🏽

Karissa

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💪🏼

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 4 DAY 5: LEG DAY 🦵

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