Name: Playbook - KICK IT With Kay - LEG DAY! QUAD FOCUS
Uploaded: 2024-01-01T12:36:38.094Z
Duration: 65 min
Description: LEG DAY! QUAD FOCUS

Hitting those quads today! Starting by pre exhausting the quads with leg extensions. Then headed into Simple effective staple movements

READ! Important set instructions: 


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

⚡️5 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. Lower weight as needed. These won’t be super heavy but they should burn like HECK

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

*pick a challenging weight but not too heavy where you sacrifice depth and form! 

Shoot for somewhere between  8-12 reps! Increase weight each set if youre able! Get a spot if needed and be sure safety is set up correct 


*warmup one set with bar only before starting 

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Complete the following back to back: 

-12 bench step ups (per leg)
-20 foam roller “hack squats”
-30 sec wall sit

*notice how I always keep tension in my quads! Don’t ever fully lock out or rest

- Elevate heels onto two stacked plates
- Hold a single dumbbell in the goblet position at your chest 
-toes are facing forward and feet are narrow (little less than shoulder width wide)
- Lower into the bottom of a squat as far as you can (lower the better for these!)
- Stand up to full extension

DB heels elevated goblet squat

-sort of making our own hack squat here 
-get a foam roller (or ball) and place between your spine and wall 
-start with the foam roller or ball on lower back standing 
-squat down, as you do the the foam roller will roll up to shoulder blades. Then push up and flex quads at the top, without locking out knees

Foam roller “hack” squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

-Sink low into a squat with feet hip width. Back against wall
-think about pushing through those heels and squeezing the glutes to activate them

Wall sit

Quad GIANTSET

10-12 reps each leg per set!  Should be hard to complete 

Toes pointed upward

Foot mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

100 REPS! Yea you read that right. Little rest as possible. Can rest 5-10 seconds here and there but try to get through it. THIS IS YOUR LAST THING ONCE YOU GET TO 100 YOURE FREE TO GO! Lets gooooo don’t quit now! 🌶🔥

100 REP CALF BURNOUT

LEG DAY! QUAD FOCUS

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

Anna

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

LEG DAY! QUAD FOCUS

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