Name: Playbook - KICK IT With Kay - Leg Day: Quads!
Uploaded: 2024-01-01T12:36:37.446Z
Duration: 60 min
Description: Leg Day: Quads!

Lauren Cowley

Emma Mathews

Leg day best day! Focusing most of our work on those quads today!

Complete 12-15 leg extensions right into hamstring curls! 


Rest then repeat

Weight gets heavier each set, reps get slightly lower. Last two reps should feel very difficult to complete on each set! If not you’re not going heavy enough 


- 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

Last set do 10 heavy reps dropset into half the weight for 10 more reps 




- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Warm up superset

*can challenge weight here but I don’t want you going too too heavy where you feel it in your back. Focus more on controlling the weight here and the mind to muscle connection! 


- Start with a barbell on your upper back
-feet hip width or slightly wider but keep toes pointing front! This is so that it’s quad focused instead of glutes 
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
-think about flexing quads at the top without locking out the knees

Barbell box squats

Complete 12-15 single leg press into 15 split squats each leg

12-15 reps each leg per set! 


- Position foot to to midway on platform (wherever you feel it in the quad the most)
- Lower slowly and push through your heel
*DONT LOCK OUT YOUR KNEE KEEP A SLIGHT BEND AT THE TOP! This is important to protect your knees

Single leg, leg press

-15 reps each leg per set! 

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides


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

Dumbbell split squats

Superset

Complete 15 goblet squats into 10 controlled step ups each leg. Rest & repeat

- Standing with your feet close, toes out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up back to start but don’t lock out your knees at the top! 

MODIFICATION: no weight/ no plate under feet

Heels elevated dumbbell goblet squat

10 slow controlled reps each leg PER set


-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
-Lower with CONTROL (not about speed here!) and complete desired reps 


Repeat on the other leg

Dumbbell step ups

Alternate between speed 8 and speed 14 every minute on the minute! Try not to use your hands!

Stair master

Leg Day: Quads!

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

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!

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