Name: Playbook - KICK IT With Kay - LEG DAY! Quad dominant
Uploaded: 2024-01-01T12:36:38.243Z
Duration: 60 min
Description: LEG DAY! Quad dominant

Anterior chain focused leg day today! Starting with a heavier compound lift (squat) then going into some more isolated movements

REPS/SETS: only lift we are going heavy heavy on! 
-1 set bar only warmup with 15 reps before beginning 

INCREASE WEIGHT EACH SET FROM THERE! get a spot!  Last set will likely only be 2-3 reps that is ok


FORM 
- Begin with bar positioned on your upper back
-almond tucked down and shoulder blades slightly squeezed
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back (think of tiny hinge from hips before beginning) and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Complete the following back to back! NO REST between sets 🫠 yup you read that right. Keep going until all 4 rounds are complete

Do 12  heavier reps! So that the last rep is failed 

- 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

- Begin in a neutral squat position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Bodyweight 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

Brutal quad circuit (no rest)

WORK EACH LEG ONE AT A TIME. Do all 4 versions on right side before switching to the left. 

-8 SLOW controlled reps on the right leg then drop the weight 
-8 second isometric hold at the bottom position right into
-8 slow controlled reps Bodyweight only 
-one more 8 second isometric hold 


REST as long as needed (45-60 seconds) then Repeat on other leg

2 seconds down and 2 seconds up! Slowest you can go (make it miserable tehe)


-Using two heavier dumbells 

-place your back foot on a bench. Weight is in the front foot (back foot is just for balance) chest is upright more to target quads 

-squat down SLOWLY for two seconds and and push up by pressing through your front foot. Come up SLOWLY

Repeat for time of reps

Slow & Heavy bulgarian split squats

-chest upright as possible 
-hold at the bottom lowest point of the split squat for 8 slow seconds

Bulgarian split squat isometric hold

2 seconds down and 2 seconds up! Slowest you can go (make it miserable tehe)

-chest more upright here to target quads 
- 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

Bulgarian split squats (body weight)

Bulgarian Split squat circuit of death 🥵😈 mwuahaha

Complete 40 seconds of med ball “sissy squats” right into 20 lunge pulses per leg! 

Rest and repeat

*SLOW AND CONTROLLED REPS- tension the entire set do NOT lock out knees! These should suck! 

FORM:
-put weighted med ball on lower back wedges between you and a wall

-feet hip width, toes parallel, and legs out in front of you slightly feet form as if they are pressing slightly forward through the floor

-squat down low and come up about 3/4th keeping tension

Med ball sissy squat

**20 reps per side without locking out knee or stopping! 


-weight in front foot 
-back foot just lightly tapping floor in back for balance 
-chest lifted body upright 
-go into a lunge and do small isolated pulses without locking out knee 
-work one side before switching to other

Lunge pulse

Final superset

LEG DAY! Quad dominant

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 dominant

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