Name: Playbook - KICK IT With Kay - LEG DAY- QUAD FOCUS!
Uploaded: 2024-01-01T12:36:38.079Z
Duration: 60 min
Description: LEG DAY- QUAD FOCUS!

Lauren Cowley

A killer leg day focusing on those quads! All levels welcome- just make modifications to rep and weight accordingly

Start with 2 recruitment sets of 15-20 reps. Then pick a weight that is difficult to complete 12 reps(you should be almost failing at 10 but crank out 2 more). Rest 45 seconds between these bigger sets 

After 12 reps do a 10 second rest. Then do as many reps as you can between 3-4 reps and reps 10 seconds. Repeat for the remaining sets staying in that 3-5 rep range and 10 second rest 



- 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

Crazy Leg extensions (IMPORTANT INSTRUCTIONS)

Complete the following back to back: 

-20 DB goblet squats 
-20 goblet squats pulses
-20 lunge pulses (per leg)

-hold medium heavy db at chest level 
-feet slightly wider than hip width ina. Surreal squat position 
-keep chest lifted and complete a squat

DB Goblet squats (neutral)

-hold medium heavy db at chest level 
-feet slightly wider than hip width ina. Surreal squat position 
-keep chest lifted and complete a squat but only come up about halfway! Staying deep in that burn the entire time

DB goblet squat pulses

**20 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

db squat & lunge GIANTSET

As weight increases reps naturally decrease each set. But basically go until  1 rep or so till failure each set! 



- Keeping your back flat against the pad
-legs mid on platform feet parallel and toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
-add weight each set if you can

Leg press (neutral stance)

Rest is after you do the reps on both sides 

*increase weight each set 

FORM
-hold a medium-heavy dumbbell in each hand 
- 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
-keep chest up high (think elevator not escalator) to put emphasis on quads rather than hamstrings

Bulgarian Split Squats (with DBs)

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

-alternate between a restful 1/2 effort pace for 30 seconds into an ALL OUT max effort for 30 seconds. 

5 “SPRINTS” total!

Assault bike

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 🍑🦵🏼

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!

Community

More workouts from KICK IT With Kay