Name: Playbook - KICK IT With Kay - WEEK 5 DAY 6: LEGS (w hiit finisher)
Uploaded: 2024-01-01T12:36:37.313Z
Duration: 59 min
Description: WEEK 5 DAY 6: LEGS (w hiit finisher)

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

Whitney Yeauger

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

Emma Mathews

Today  we focus on WEIGHT! Less reps more weight. Really challenge yourself and don’t be scared to fail! Failing a set (in a safe way) means that you truly are pushing to your max!

A fail is a WIN on my book!

PS I was SO BLOATED and icky feeling this day (thx pms) but I threw on an oversized tee and got to work anyways! 💪🏼💖

Start on medium weight then Increase weight here each set! 

LAST SET IS DROPSET: 8 heaviest reps possible right into 10 additional reps 20 lbs less 


- 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

Complete 8-12 heavier hip thrusts RIGHT into 10-12 sumo smith squats (slow and controlled) 

Don’t rest until both exercises are done!

*can use machine OR barbell. Going HEAVY here! Increase weight each set until you can no longer so so without getting at least 6 reps 

- 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

Heavy hip thrusts

-feet out in front of you slightly and wide! Toes turned out
-send hips down and back while keeping chest upright as possible 
-press through your heels and SQUEEZE your butt to get you back to standing

Smith Machine Sumo Squat

Superset 1

Complete 8-10 heavy leg press into 10-15 quad focus hack squats. 


Rest and repeat!

**mine are kind of sloppy because this was my third set! But try to get a bit more depth than me.

*ALSO don’t be scared to ask someone to spot you on your heavy sets like I did!! I failed at the end of my sets and he helped me rack it. NO SHAME!! 

- Place parallel feet a little higher on the platform (toes pointed forward)
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Start with feet parallel about shoulder width apart(or even a little less) and LOW on platform! This focuses on QUADS
- Keep your back on the pad as you lower down AND tight tummy 
- Reach parallel and push through your heels extending your legs to come up

-don’t lock out knees completely at the top keep a slight bend for tension

Hack squat (looking out)

Superset 2

Complete 15 decline sit ups, 15 weighted squat jumps, and slow and steady sled pushes down the turf and back.

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up (think about tilting bottom of rib cage towards your Pelvis!) 
- Slowly lower yourself down (BUT DONT LET SHOULDERS REST) and pause for two seconds at the bottom flexing your core 
-repeat 

(Slow and controlled don’t use momentum!)

Decline sit up

- Hold two weights by your sides OR one sandbag on your shoulders (my preference)
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly!!

Weighted Jump Squats

*LONG SLOW STEPS! Not about speed today. 

2 reps each set: aka down the turf and back 

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push (slow, long steps)

Giant Set (HIIT)

*GO HEAVY! 

*aim for 15 reps but if you can make it to 20 do it! Final burnout here!

-you can stand for these since they are heavy.

-try to keep upper body still as possible (can hold on for stability) but work is alllll in your Booty!

Bad Girls (Hip abduction)

Pick a challenging weight. 

Think about squeezing a watermelon between your thighs! 

Control on the way out don’t let the machine “swing” your legs open. You control the machine!

Good girls (hip adductions)

Final superset

WEEK 5 DAY 6: LEGS (w hiit 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

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

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! 👏🏽

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 💪🏼

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 💪🏼

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 6: LEGS (w hiit finisher)

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