Name: Playbook - KICK IT With Kay - LEG DAY! Quad & glute focused
Uploaded: 2024-01-01T12:36:38.185Z
Duration: 60 min
Description: LEG DAY! Quad & glute focused

Lower body day ✌🏼

Same movements we’ve been doing, just a few different variations. Focus on increasing weight and maintaining control!

20 reps of each exercise…3 sets total. Not heavy just getting the mind to muscle connection

There are so many ways to do these-it really comes down to performing them how it feels comfortable  and the work is in your glutes and outer hip NOT hip flexor.

I prefer to slightly lean forward and not use the handles (bc I am so short.)

Using your outer hip and glutes push the pads out and control the motion when bringing back to the start. 

Push through those heals to activate the glutes more.

Bad Girls (seated)

-Sit in an upright position with your back against the pad and your spine neutral.

-Exhale and pull the legs together as you squeeze the pads inward.

-Once the pads touch, slowly return to the starting position.

-Repeat for the desired number of repetitions.

Good Girls

Recruitment sets: bad girls/good girls

Directions: Increase the weight each set! As weight increase reps will naturally decrease. Weight is a priority here but SO IS DEPTH: don’t sacrifice form for weight. 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- 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 (neutral feet)

Complete 10-15 sumo squats right into 15 heels elevated goblet squats

METHOD: notice how I’m not going heavy. I am focusing on going PAINFULLY SLOW and controlled and squeezing the glutes/inner thighs to pull myself back up to standing 



-feet out slightly in front of you and SUPER wide, toes turned out 
-press through your heels and squeeze butt and inner thighs (quads) at the top
-DONT LOCK OUT YOUR KNEES ALWAYS KEEP SLIGHT BEND

Sumo smith squats

*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

Squat Superset

Complete the following back to back: 

-10 Bulgarian split squats per leg

-med heavy leg extensions to failure

-hold a medium dumbbell in each hand or a heavier one in the opposite arm as leg forward 
- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian Split Squats (with DBs)

Medium heavy weight (but one where you can get at least 8 reps!)


Form 
- 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

Leg extensions SS split squats

Start with a bench in front of the smith machine. 


Lay chest on bench, holding onto the bench however you feel most stable 

Turn knees out as shown and keep heels about shoulder width. Toes turned out slightly Rest heels on the smith bar 

Press feet up towards ceiling keeping foot flat (think of stamping the ceiling with your foot!) 

Lower with control 

These aren’t so much about weight but all about the burn and tension

Smith machine froggers

LEG DAY! Quad & glute focused

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 & glute focused

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