Name: Playbook - KICK IT With Kay - LEGS! Quad focus
Uploaded: 2024-01-01T12:36:37.755Z
Duration: 65 min
Description: LEGS! Quad focus

Jenna

Lower body day! Primary focus here will be quads but naturally some hammies will be included. So during every exercise try to find that mind to muscle connection.

-increase weight each set and last set do 15 reps at heaviest into 15 more for half the weight 


- 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

Increase weight each set! Aim for 10-15 rep range (two reps or so till failure)  Last set is 50 reps STRAIGHT little rest as possible with starting weight for a burnout!  You should want to cry at this point haha 



- Keeping your back flat against the pad
-feet hip width or a little closer & toes pointed forward 
-feet slightly lower on platform to target quads 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

*can use normal barbell instead of smith machine if you prefer or even just dumbells by your sides. 

**COMPLETE 10-12 REPS ON RIGHT SIDE THEN REPEAT ON LEFT EACH SET

*you will feel these in your hammies but I still want you to think about attempting to flex those quads at the top of each rep too

FORM

*keep spine straight and core tight 
*front foot is planted on a step or stacked plates  (all the weight stays in the front working leg)
*bend the front leg and lunge back with opposite leg (but not resting just letting that toe lightly tap ground for balance)
-bring yourself back up to standing with that same leg without locking out the knee

smith machine lunge (Front foot elevated)

Feet hip width toes forwards

SLOW AND CONTROLLED HERE! Less about weight more about control and time under tension 

Core braced spine straight maybe just a slight lean forward but nothing major!

Squat down and push up flexing your quads at the top (without locking out knees)

Narrow smith squats

Last few reps of each set should be FAILED! If not go heavier. Don’t swing. Slow and controlled reps 



-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

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Braelyn

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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

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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

LEGS! Quad focus

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