Name: Playbook - KICK IT With Kay - WEEK 6 DAY 3: LEG DAY LEGGOO
Uploaded: 2024-01-01T12:36:37.359Z
Duration: 65 min
Description: WEEK 6 DAY 3: LEG DAY LEGGOO

Kayla

rylie grace

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

Whitney Yeauger

Emma Mathews

Megan

When I tell you I thought I was gonna throw up by the time I got to the stairclimber 🥴

Tara

When you wobble out of the gym you know it’s a good leg day… holy moly 😅😅

Gabby

Was wobbling half way through this one… I’ll be lucky if I can move tomorrow and I love it

Anna

This one is pretty intense.. so make modifications and adjust when needed when it comes to weight and reps! 

Also if you need to not superset some exercises that’s TOTALLY okay! I just designed it this way to keep your heart rate up and make it more challenging. You can take out some exercises if you feel you need to! Listen to your body!

*last set dropset 10 heaviest reps into 10 partial reps! Pulsing at the top 

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Aka “bad girls” 
-can sit forward if you’re short like me 
-pick a challenging heavy weight

Hip Abduction (heavy)

This one is tough! 

Give me 10-12 medium heavy reverse hack squats (Booty focus) right Into 15 leg press with feet close and down on platform (quad focus)

- Start with feet wide and toes turned out slightly 
- Push your hips back and down(your face is literally smashing into the pad lol this is ok)
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up without locking out completely 

**should feel this in your glutes and hammies more than back. If you hurt in your lower back you need to adjust your stance!

Reverse hack squat

- Keeping your back flat against the pad
-feet low and close on platform 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Superset

Complete 12 decently heavy RDLs into 10 reverse lunges on each leg! 

Rest 60-90 seconds then repeat!

*10 reps each leg! 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees (keeping weight in the front foot)
-come back up without locking your legs out and repeat desired amount of reps 
- Repeat on the opposite side

Smith reverse lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight!
-bar stays super close to your body 
- Lower weight until you feel a slight stretch in your hamstrings (will depend on your flexibility!)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Complete 20 weighted step ups (total: 10 each side) right into 15 heavy sumo goblet squats.


These will suck bc your legs are fatigued! Give all you have left in the tank!

-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box or bench and push through your heel to stand up
Bring the other leg up
-Step down with CONTROL!! and repeat

Dumbbell step ups

*last set DROPSET 15 heavy into 15 pulses lighter weight or body weight 


- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

Final superset

DETAILS:
3 sets x 10 reps HEAVY 
Last set is 50 reps at a light medium weight to burnout!! Little rest as possible 



- 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

Steady pace nothing crazy. Maybe level 6-7. Just a final burn!!

Stair Climber

WEEK 6 DAY 3: LEG DAY LEGGOO

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

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💪🏼

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.

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 6 DAY 3: LEG DAY LEGGOO

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