Name: Playbook - KICK IT With Kay - Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS
Uploaded: 2024-01-01T12:36:36.842Z
Duration: 60 min
Description: Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Karsyn

Fatima

Lynne

Loved this leg day!! Haven’t had a bad workout on this app yet but this one is top tier🤩

Whitney Yeauger

My legs are shaking but it’s such a good feeling

Abby

So nice to feel like I know what I’m going to do even before heading into the gym!

Melissa

Calliope

Summer

Not going to be able to walk tomorrow😅😅😅

Ellie

There is a 0% chance I’m ever walking again 😅

delaney

The BEST leg day I’ve had in a long time. Faced my fears & used the smith machine for the first time ever & I loved it! Thank you for this confidence 🤍🤍

Gabby

Leg day always makes me sweat the most 😅

Emmie

I feel dead after that, killer workout !!

Megan

Kate Cardel

Leg day best day! 

Started with extensions to pre-fatigue those quads. Rest of the workout is primarily glutes and hamstring focused

*12 reps each leg per set 
(Increase weight each set)

- Keep your core tight and avoid using your lower back or swinging! 
-control on the way down

1 leg standing hamstring curl

Complete 12-15 squats (according to your chosen weight) and then 20 sumo goblet squats.

Rest 1 min 1/2 and repeat three more times!

12-15 reps each set / adding weight each set if you can! 

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

Medium heavy-heavy dumbell! (30lbs or heavier)

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

DB goblet sumo squat

Superset 1:

*10-12 reps each leg

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

*pick a weight that you can get to 12 reps but BARLEY. Should be a challenge but not impossible!

LAST SET IS A DROPSET: do 10 reps, take off a plate, 10 more reps, and repeat until you take all the plates off! Then rest.

Form:
- 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

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Kneeling squat

20 reps each set (10 each side alternating!)


FORM
- Holding barbell on your back, chest lifted and shoulders back
- Place foot up onto the box or bench and push through your heel to stand up
(Don’t lock out- keep tension in those glutes &  hammies) 
- Step down and repeat on the other side

DB step ups

Superset 2:

-Choose a HEAVY weight to challenge yourself! 
-since the weight is heavy you probably won’t be able to do it seated (if you can go for it) 
-stand up and send hips way back in a deep squat position
-keep core tight and try to stay at one consistent height when performing this (don’t bob up and down if you can help it)

Bad Girls (standing)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset 3:

Modification: use barbell or smith machine 

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Squat machine calf raise

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

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.

Week 1 day 2: BABY GOT BACK (& biceps lol)

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

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 💪🏼

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 💪🏼

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 💪🏻

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 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

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