Name: Playbook - KICK IT With Kay - QUADS! Anterior leg day 🦵🏼
Uploaded: 2024-01-01T12:36:38.038Z
Duration: 65 min
Description: QUADS! Anterior leg day 🦵🏼

When I tell you this one isn’t for the weak 😮‍💨 I was wobbling to the water fountain 🤣

Whitney Yeauger

Giant set killeddd the quads! Shakeyy legs

Anna

Focusing on quads today with a little bit of booty! Ending with some HIIT on the bike. 

High volume. Mind to muscle connection is key today

Start with 2 recruitment sets of 15-20 reps. Then pick a weight that is difficult to complete 12 reps(you should be almost failing at 10 but crank out 2 more). Rest 45 seconds between these bigger sets 

After 12 reps do a 10 second rest. Then do as many reps as you can between 3-4 reps and reps 10 seconds. Repeat for the remaining sets staying in that 3-5 rep range and 10 second rest 



- 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

Crazy Leg extensions (IMPORTANT INSTRUCTIONS)

Complete the following back to back:

-20 goblet squats 
-20 pulse goblet squats 
-20 lunge pulses per side

-legs pretty narrow but adjust to where you feel it mainly in your quads!
- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-only moving through bottom half of the rep! Tiny pulses keeping the tension 
- Hold the dumbbell in goblet position

Modification: bodyweight only

Dumbbell goblet squat pulses

20 reps  per side without locking out knee or stopping! 

Optional: Bodyweight only 


-weight in front foot 
-back foot just lightly tapping floor in back for balance 
-chest lifted body upright 
-go into a lunge and do small isolated pulses without locking out knee 
-work one side before switching to other

Lunge pulse

Leg giantset

Can replace with narrow leg press if you prefer! 

*pick a weight that is challenging to complete the last few reps but not impossible 

💛INCREASE WEIGHT EACH SET AS REPS GO DOWN!
💛LAST SET: DROP SET! Do 10 reps heavy then take off a plate and do 20 more reps

- Start with a little inside of shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

* price how I do a slight pause at bottom of each rep to really ignite the quads!

Hack squat (narrow feet looking out)

Each set should be close to failure! Increase weight slightly if you can 



-keep chest lifted here to target more quads and less glutes 
-hold a medium dumbbell in each hand or one heavier one in the opposite hand as front leg 
- Bring your back knee down keeping your shoulders rolled back 
- Come down until both legs are at 90 degrees
- Push through your front leg to come up

Bulgarian Split Squats (with DBs)

Last set is a giant dropset of 50 reps no rest! Lower weight as needed as you go to complete the set 

-keep chest lifted but it’s okay if you lean forward slightly (this will depend on your body size and type- just choose a position where you feel it under your butt & aides of your butt)
-press through heals 
-control the release

Bad Girls

-go as far as you can as fast as you can within that 30 sec(you won’t be as fast as you think bc you will be GASSED by this point)
-on the “rest” don’t fully stop, just peddle at half the resistance to catch your breath for 30 seconds

Assault bike

QUADS! Anterior leg day 🦵🏼

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

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

QUADS! Anterior leg day 🦵🏼

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