Name: Playbook - KICK IT With Kay - Leg day! Quads and Booty
Uploaded: 2024-01-01T12:36:37.486Z
Duration: 60 min
Description: Leg day! Quads and Booty

Quads and Booty! 

Some basic bread and butter movements. The basics that WORK! Challenge yourself with weight and reps. 

If you are getting 3 or more reps over the rep number you need to increase the weight!

Complete 20 jump squats into 20 jumping lunges back to back.

Rest then repeat once more

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Warmup

Hold no weight, dumbells, or kettlebells 
*15 EACH SIDE PER SET! If you’re getting over 15 you need to go heavier :)

-Keep a slight bend at the front knee even when extended 
- Come straight down until your reach about shin height, can slightly lean forward to feel it in your quads (hunting from hips)

KB split squat

*12-15 reps. If you get 18-20 easy you need to go heavier 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes, PAUSE FOR TWO SECONDS AT THE BOTTOM, and press back up to starting to PAUSE AT THE TOP FOR TWO SECONDS! (Think of squeezing your cheeks and almost tilting your pelvis up towards your rib cage)

Barbell hip thrusts (pause at bottom and top)

-aim for 8-12 reps. If you can get above 12 easy go heavier! 

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Elevate heels onto a weight plate and turn toes out slightly 
- Hold a single dumbbell in the goblet position at chest (or kettlebell or body weight for modification)
- Lower into the bottom of a squat
- Stand up to full extension flexing your quads but not locking knees 


*try to hold a decently heavy DB! I’m holding a 50lb

Dumbbell heels elevated goblet squat

SET 1: 50 normal paced reps non stop (yes crazy I know- take 10 second breaks when needed but don’t rack it!)

SET 2&3: add a bit more weight and do 12 master reps as shown (two seconds down, two second pause at bottom, two seconds up)

SET 4: exact same as set 1 (50 rep burnout with starting weight)


FORM TIPS:
Feet parallel about shoulder width apart, toes pointed forward 

Back stays pressed against the pad

DONT lock out knees at top

Leg press

Leg day! Quads and Booty

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 and Booty

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