Name: Playbook - KICK IT With Kay - QUAD QUEENS
Uploaded: 2024-01-01T12:36:37.890Z
Duration: 60 min
Description: QUAD QUEENS

Whitney Yeauger

Leg workout focused on those QUADS!!! BE SURE TO WARMUP BEFORE- I have leg day warmups in a highlight here on my app ◡̈

**CAN DO THESE ON SMITH MACHINE OR OFF… I just have weaker quads and feel like I can get more range of motion on the smith 

*2 warmup sets of just 5 light weight to get form /4 working sets 

*SLOW AND CONTROLLED-2 seconds down and 2 seconds up 


- Begin with bar positioned on your upper back and your heels elevated on a plate (optional)
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down, letting your knees trail forward comfortably 


As reps decrease weight increases!

Heels elevated barbell tempo squat

Complete the following back to back! Work one leg at a time(do both exercises on one leg) then move onto the next. 


-12 slow controlled weighted reps (2 seconds down and 2 seconds up) 
-12 slow controlled Bodyweight reps with 2 second pause at the top  (just short of locking out where allll the tension is in your quads!)


FORM:
*elevate front leg on a small plate and hold medium heavy dumbells (MODIFICATION: keep foot flat on ground/hold lighter dbs) 
*drive your knee forward as you lower and back as you come back up (think escalator not elevator) 
*ALL weight is in that front foot! Back leg is just for balance

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

(2 seconds down and 2 seconds up) 


Form:
- Stand in a stager stance with a dumbbell in each hand
-place small plate underneath front heel(this keeps work in quad)
- Lower into a split squat, allowing knee to comfortably trace forward slightly 
-weight is in that front leg! 
- Stand up to the starting position without locking out knee

Dumbbell split squats

Do 12 of these right after your weighted reps on the right! 

Then pick back up the weights and repeat entire circuit in opposite leg

Heel elevated Split squats Bodyweight

HEEL ELEVATED SPLIT SQUAT SUPERSET

**TIME UNDER TENSION HERE- focus is controlling the weight. Each rep is a super slow 3 seconds down and 3 seconds back up 



-feet about shoulder width, toes pointed forward. Feet as low on platform you can while still keeping heels planted flat 
- Keeping your back flat against the pad
- Lower your legs towards your chest for 3 SLOW SECONDS
- Drive through your feet to press back to starting position FOR 3 SLOW SECONDS while flexing the quads
-Don't completely lock out always stop right before locking out (where you feel most tension in your quads)

Leg press (feet low and close)

10-12 reps each leg per set!  Should be hard to complete 

Toes pointed upward foot mid platform, heel stays planted. If it starts to lift move foot up slightly 

Don’t lock out

Nice controlled reps. Won’t be able to go super heavy here bc you should be fatigued

Single leg press

First two sets are 20 reps.

Last set is 50 reps medium heavy weight. As little rest as possible! If you need to rest take little 5 second rests after every 10 or so reps.


Tip: think of pulling down on that seat and fully lowering and extending those legs!

Leg Extension Burnout

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles


(Modifications: can use smith machine or barbell on shoulders or hold dumbells by your side! This is just more convenient to use the seated leg press in my opinion :)

Seated calf raise

QUAD QUEENS

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

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 QUEENS

Community

More workouts from KICK IT With Kay