Name: Playbook - KICK IT With Kay - LEG DAY! Quads with a touch of glutes 🍑🦵🏼
Uploaded: 2024-01-01T12:36:38.109Z
Duration: 65 min
Description: LEG DAY! Quads with a touch of glutes 🍑🦵🏼

Primary focus is quads today but I added a few glute exercises as well bc who doesn’t want some extra booty work!

Complete the following back to back! 

-12-15 leg extensions 
-20 squat jumps

- 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

Increase weight each set!! It’s okay if you can’t get to 15 reps but aim for it

Leg extensions

*keep chest up and go for speed here!! 

-land with bent soft knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Leg extension/squat jump superset

DIRECTIONS:
⚡️1st set: recruitment set. Lighter weight for 15-20 reps. Should be fairly easy 
⚡️set 2-5 increase weight each set! Do as many reps as you can while increasing safely. Aim for at least 8 reps, if you aren’t hitting 8 lower weight a bit
⚡️last set: dropset: 8 heaviest reps then drop weight in half and immediately go into 16 more! 






- Place feet parallel, mid platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your feet to press back to starting position
--Don't completely lock out always keep a slight bend in the knees between reps

Leg press (neutral feet)

-12 weighted reps each leg per set!

- Stand in a stager stance with smith bar on your shoulders 
- Lower into a split squat 
- Stand up to the starting position (not bringing your leg in you stay in that split squat position until all reps are done) 
* Work one entire side before switching 


*back foot is just a kickstand for balance all the pressure is in that front leg!

Smith split squats

Complete 15 heels elevated goblet squats (quad focused) right into 20 controlled sumo squats (flute focus)

*hold medium heavy db (or body weight for a modification)

- Standing with your feet close, toes slightly turned out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension without locking knees out (flex quads at the top!)

Heels elevated dumbbell goblet squat

Elevating feet like me is optional

*don’t rush these! Slow even pace down and up (time under tension!)


- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

Goblet Squat Superset

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

Superset: bad girls/good girls

LEG DAY! Quads with a touch of glutes 🍑🦵🏼

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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! Quads with a touch of glutes 🍑🦵🏼

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