Name: Playbook - KICK IT With Kay - QUAD QUEENZ
Uploaded: 2024-01-01T12:36:38.028Z
Duration: 65 min
Description: QUAD QUEENZ

Anna

Quads with a a touch of glutes! A simple effective to the point workout with all the basics for building those long lean leg muscles

Increase weight each set on extensions. Prisoner squats are Bodyweight only!

- 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
AS REPS GET FEWER, SETS GET HEAVIER!

Leg extensions

- With hands at your head and chest lifted perform a wide stance squat 

-optional: hold a dumbbell or kettlebell at chest level

Prisoner Squat (body weight)

Extension & prisoner squat superset

Medium heavy weight- challenging unit still able to control and go at a slow even pace! 

⭐️each set: 8 reps LEFT only, 8 reps RIGHT only 

Toes pointed upward

Foot mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

DIRECTIONS:

BOTH LEGS: medium heavy weight and you’re doing 30 reps with as little rest as possible! 

- 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)

Attach a handle to a cable machine on lowest notch 

Put bench or step right beside the cable machine and grab handle with opposite hand as working (steeping) leg 

Complete 10 HEAVY CONTROLLED reps on each leg per set! 


**note: you’ll have to switch the side of the box for each leg

Cable Glute Step Ups

NOT HEAVY TODAY- focus is mind to muscle. Really slow controlled reps for used in depth and flexing your quads at the top. These should burn just as bad as heavy ones if not more. 



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

EACH SET IS 30 REPS … so lighter medium weight is fine here not going heavy. Just isolating and chasing that burn 

-10 toes neutral 
-10 toes turned out 
-10 toes turned in

Toes neutral facing forward, slight bend in knees. Legs hip width

Smith Machine Calf Raise: neutral

Smith Machine Calf Raise: toes out

Slight bend in knees and toes just slightly turned in

Smith Machine Calf Raise: toes turned in

Smith machine calf raise sequence

QUAD QUEENZ

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

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 QUEENZ

Community

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