Name: Playbook - KICK IT With Kay - QUAD MOMMIES 😛
Uploaded: 2024-01-01T12:36:38.060Z
Duration: 60 min
Description: QUAD MOMMIES 😛

Lauren Cowley

Anastasia

Nicole Schumacher

Anterior chain today! Focus on on quads (with some calves at the end!)

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Don’t lean on the machine! Try to use No to little support from the handles. Chest lifted

Stair climb

FIRST 2 SETS: warm up 20 reps just getting things going. Should be fairly easy to complete 

NEXT 3 SETS: Start with your heaviest weight for 10 reps, then immediately drop the weight 20 lbs for 10 more reps, then immediately drop the weight once more for 10 more reps. (30 reps per set!) 

These should BURN! Give them all ya got!

- 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 dropset (read description!)

Increase weight each set if you can while maintaining good form. 


Feet hip width toes forwards

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

*12-15 reps each leg per set! Increasing weight each set if you can 


Feet low on platform and close together. Toes pointed forward. Flex quads at the top of each rep but don’t “lock” your knees!

Single seated leg press

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

- Stand with feet about 3 inches apart  and heels elevated toes just slightly turned out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Heels elevated bodyweight squat

Goblet Squat Superset

Complete 12 weighted split squats per leg then go right into 30 seconds of jumping lunges

12 reps per leg each set! 

THESE ARE TARGETING QUADS NOT HAMMIES.. all work in front foot 


- Stand in a stager stance with a dumbbell or plate  in each hand (I did 35 lbs but just pick a challenging weight) 
- Lower into a split squat, hunting forward slightly 
-weight is in that front leg! 
- Stand up to the starting position without locking out knee 
* Work both sides

Dumbbell split 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

QUAD FINALE

Each set is 30 reps! Do the following back to back 

-10 hip width apart & toes forward 
-10 toes turned out in a wide stance 
-10 toes turned slightly in 

-elevate onto the ball of your foot and flex the calves.

Come down with control and repeat desired amount of times.

Smith Machine Calf Raise

QUAD MOMMIES 😛

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

QUAD MOMMIES 😛

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