Name: Playbook - KICK IT With Kay - Absolute quad demolisher
Uploaded: 2024-01-01T12:36:38.052Z
Duration: 60 min
Description: Absolute quad demolisher

Quads were shaking from the first exercise🔥

Anna

WHEW 🥵 This is for my ladies wanting the juiciest toned quads! 

Strength mixed with some hiit for an insane burn.

READ! Important set instructions: 


⚡️First two sets are recruitment sets: 15 reps light! 45 second rest between the two

⚡️4 sets do 12 set x 12 decently heavy reps but DONT put the weight down between sets, instead hover it right before the weight stack lands for 12 seconds 

Do all 4 sets back to back. If you do have to rest rest no more than 3 seconds at a time.

Leg extensions: 12 x 12s

Increase weight each set! Aim for 10-15 rep range (two reps or so till failure)  Last set is 50 reps STRAIGHT little rest as possible with starting weight for a burnout!  You should want to cry at this point haha 



- Keeping your back flat against the pad
-feet hip width or a little closer & toes pointed forward 
-feet slightly lower on platform to target quads 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

Co pledge the following back to back! Rest 45-60 seconds between sets. Your quads should be screaming at you 


-assault bike:40 seconds 
-jump squats:40 seconds 
-weighted wall sit:40 seconds

Idk why the only footage I got was of me before I really started but go harder than I did in this clip hahaha


-go as far as you can as fast as you can within that 30 sec(you won’t be as fast as you think bc you will be GASSED by this point)
- Increase speed as comfortable

Assault bike

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

functional quad circuit

*load a barbell with medium weight on a squat rack. Put it on your shoulders then walk to nearest wall with space.

*lean barbell against wall and put feet out in front of you and narrow, pressing back into that barbell 

*squat down deep as you can and use your quads to press up, flexing quads at the top

Barbell sissy squat

*down AND back turf each set

-pick a challenging weight. This will change depending on your strength as well as how much your gyms sled weighs! 

For modification do these on the treadmill- super steep incline and don’t power on. Just push the belt with your leg power for 30 seconds straight 

FORM
- 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

Heavy Sled push

Absolute quad demolisher

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

LOWER BODY: QUAD FOCUS

HAMS AND BOOTAY

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

FULL LOWER

GLUTES 🍑

Amazing I felt it hit every muscle and it got my heart going

Lower body: quads glutes and hams

LOWER BODY! LEG DAY!

A SPICY LEG DAY 🌶️🥵

Legs are dead but it’s the best feeling 🔥🔥

LOWER BODY

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Emma Mathews

Whitney Yeauger

Ally

LEG DAY BEST DAY

There’s a reason I added this one to my favorites 🔥

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

LEG BURN 🔥

This was my first leg day back in A WHILEEEE. I did what I could, but holy molyyyyy my legs and butt are on 🔥.

Emmie

Megan

This workout was a good leg day! Left me feeling a good pump and like a accomplished what I wanted!

Kajsa

Booty blast

Monica

LEG DAY UP IN HIZZAY

Leg day w a spicy hiit finisher 🥵

One of my favorite new leg day regulars now🤍🤍

Kate

Lets Burn those LEGS 🔥

LEG DAY: HAMMIES & BOOTY FOCUS

HAMMIES & GLUTES

LEG DAY LETS GOOO

Leg dayyyyyy 😝 (with a spicy sled finisher!)

LEG DAY 🦵

Took me awhile, a serious burn, but I loved the way I felt at the end!!🔥

LEGS (w hiit finisher)

I hated this in the best way! Legs on 🔥🔥

LEG DAY LEGGOO

The leg press killed me but I love it!! 🔥🔥

Adjusted as needed since everyone seemed to show up to the gym at one time but JELLO

Absolute quad demolisher

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