Name: Playbook - KICK IT With Kay - Week 1 day 6: Lets Burn those LEGS 🔥
Uploaded: 2024-01-01T12:36:36.931Z
Duration: 50 min
Description: Week 1 day 6: Lets Burn those LEGS 🔥

Kelli

Whitney Yeauger

My legs are SHAKING. Such a good workout!

Abby

Ally

Michaela Walker

Faith

Emmie

Anna

Karissa

Incredible workout. Incredibly dead. 😅

Gabby

I won’t be able to walk tomorrow, but I’m happy about it

Megan

Be sure to read the description of each exercise for instructions! Overall this should be HARD- I are challenging you with weight and time under tension.

*Work the weight UP each set- we are going heavy here! For reference I started at 70 lbs first set then went up 15 lbs next 3 sets 

- 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

*increase weight by 10 lbs each set until you can’t do so while also reaching at least 8 reps 
*LAST SET DROPSET: 10 at heaviest weight into 10 pause reps with whatever weight you started on 

-start with legs slightly in front of you, toes turned out legs wide 
-squat hips down and back to SLIGHTLY touch box (don’t rest on it though)
-come back uk driving through your feet and focusing on the inner quad (the “teardrop” part)

Smith Box Squats (wide feet)

Complete 15 hip thrusts into 15 pause split squats each leg!

*use Booty blast or barbell

- Support upper back on a bench and the barbell or belt across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting (squeezing your cheeks at the top!)

Hip thrusts

15 each leg! Pause two seconds at the bottom SLOW AND CONTROLLED

- Hold a dumbbell at your chest
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
-pause for 2 seconds 
- Push through your heel and stand up without locking out at the top

DB Bulgarian split squats (with pause)

Superset 1

Complete 15 pause jump squats (weight optional) into heavy sled push down and back the turf! Rest and repeat 3 more times.

- Hold sandbag on your back (or dumbbell at your chest) weight is optional can do no weight for modification 
- Push your hips back as you come down
- Explode up from the bottom of the squat PAUSE TWO SECONDS
- Land softly

Weighted Jump Squats

MODIFICATION IF YOU DONT HAVE A SLED: put the treadmill on an incline and leave it off. Push the belt only with your legs for 45 seconds straight 

- 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 (down and back)

Superset 2:

Week 1 day 6: Lets Burn those LEGS 🔥

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)

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 😝🤯

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

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. 😍🙌🏽

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 6: Lets Burn those LEGS 🔥

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