Name: Playbook - KICK IT With Kay - WEEK 5 DAY 3: LEGS FO DAYS
Uploaded: 2024-01-01T12:36:37.293Z
Duration: 60 min
Description: WEEK 5 DAY 3: LEGS FO DAYS

Karsyn

Rachel

Nicole

Possibly the best leg day I’ve had yet! I burnt over 600 calories🔥🔥

Whitney Yeauger

Kicked my tail in the best way!! 👏🏼

Emma Mathews

LEGS ARE ON FIRE IN THE BEST WAY! Girrrrrrrrl I’m starting to see changes and I’m so proud!! Your workouts have made all the difference! 🥺💖

Kayla

Hitting quads hammies AND glutes today for an all over burn! 


I am still recovering from Covid and gaining my strength back so feel free to go heavier than me if needed! Give yourself the challenge YOU need today 💖

Start at a lighter weight to warmup then move up to a medium weight. Doing a lot of reps here so nothing toooo heavy but should be challenging to complete still 

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

Instructions: do 10 reps at your heaviest weight (it’s ok if the last few are only partials just do your best!) then drop the weight in half and do 10 additional reps (controlled)




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 DROPSET

-Tip: basically think of doing a sumo squat while holding the bar! Try to keep chest upright as possible 



Form
 -Start with feet wide and toes pointed out
- Engage your lats & keep tight core 
- Pull the bar up keeping a neutral spine and upper body tight
-push through your heals and squeeze your bum to send your hips forward at the top 
- Reach full extension with your legs (except keep slight bend in the knee don’t lock out)
- Keeping a flat back lower bar to ground while staying tight and repeat

Sumo deadlift

*can do these on bench or machine 
-load heavy weight to bar and aim for 8-12 reps (test yourself here!)

*LAST SET IS A DROPSET: so 10 heaviest reps then drop the weight by 20 lbs or so and complete 10 more reps pausing two seconds at the top of each (goal here is as little rest as possible)


- Support upper back on a bench and the barbell(or machine pad) across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-squeeze your butt at the top and slowly return to bottom

hip thrusts (barbell or machine)

Increase weight each set if you want BUT this day I really want you to focus on form. Maybe that means going a little lighter and focusing on depth, feet alignment, etc!


- 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 12 heals elevated goblet pause squats into 10 heavy split squats each leg.

- Elevate heels onto a big 45 lb plate(or two stacked smaller weights)
-about 3 inches or so between heels, toes slightly turned out 
- Hold a single dumbbell in the goblet position at your chest (35lbs or so)
- Lower into the bottom of a squat, come up partially, then go back to the bottom, then come up fully: that’s ONE rep
- don’t lock out your knees at the top think about flexing your quads at the top of each rep while maintaining slightly bent knees!

heels elevated goblet squat with pulse

10 reps each leg PER set!

-instead of a bench elevate foot on a thick plate. Being able to rest your back foot on your toes as opposed to the top of your foot will provide more stability & allow you to hold heavier dumbbells here 


-I want these more quad focused so your front foot is a little closer to your body than normally 
-Keep a slight bend at the front knee even on extension 
-keep chest up tall
- Come straight down until your reach shin height 
- Pull back up

Quad focused split squat(using plate)

Superset 1

Complete 15 kettlebell RDLs into 15 hip thrusts! 

Use a medium heavy kettlebell here 

Rest and repeat 2 more times

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight, hinge at hips and send booty towards back wall
-use your hamstrings to pull you back up to standing 
-key here is to go slow and controlled

Kettlebell sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs driving your hips forward 
-PINCH YOUR BUTT (think about thrusting the kettlebell forward!)
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 2: final burn!

WEEK 5 DAY 3: LEGS FO DAYS

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 😝🤯

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

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!

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

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! 👏🏽

Gabby

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💪🏼

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 💪🏼

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 5 DAY 3: LEGS FO DAYS

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