Name: Playbook - KICK IT With Kay - QUADS!
Uploaded: 2024-01-01T12:36:38.067Z
Duration: 70 min
Description: QUADS!

Lauren Cowley

This one killed me in the best way 😮‍💨

Emma Mathews

Anterior focus during this leg workout! A few basic conventional movements followed but some higher volume circuits!

Nothing fast or crazy. Just warming up the legs at a moderate pace

Assault bike

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)

-set 1 is warmup weight 
-next three sets add some weight! challenge yourself to maintain depth and form, keeping chest up! 

FORM
⭐️heels on plates optional! This can help if you need extra ankle mobility 
-neutral foot positioning slightly wider than shoulders 
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach at least parallel (lower if you can)and push through your heels to come back up

Barbell back squat

Do the following back to back without rest. Rest 45-60 seconds between sets. 

15  plyo jump squats per side 
AMRAP TRX jump squats 45 sec

Get into a split squat position with back foot on a lower platform if possible 

Keep chest lifted as much as possibly and keep weight in the front working leg 

Push off the front foot as high as you can and land with careful gentle bent knees! 

15 reps per side!

Plyo jump squats

As many reps as possible for 45 seconds! Try to pause as little as possible. You should be winded and want to quit by the halfway point 


- Hold on to the TRX with your arms extended (use resistance band if you don’t have trx)
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels to push yourself from the ground

TRX squat

Quad superset: plyo jump squats & TRX jump squats

Complete the following back to back! Then rest 45-60 seconds and repeat 3 more times.


-bike:40 seconds 
-weighted prisoner squats 
-15 explosive lunges per side

-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)
- Increase speed as comfortable

Complete a neutral squat while holding a medium sandbag in front of you (not on shoulders!) 

Can sub sandbag for a dumbell or kettlebell if you have to

Toes are pointed forward, slightly wider than shoulder width. Chest stays lifted. Go fast and do as many reps as possible for 40 seconds

Sandbag weighted squat

Do 15 reps per side! 

Lunge forward (keeping both knees at 90 degrees) and push off that front foot with power to come to standing and repeat on the same side

Explosive front lunge

High heart rate Quad circuit

Go for speed here! Your legs should be on fire but keep pushing. Final stretch!

- Begin in a neutral squat position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Bodyweight Squat

Go from the bottom of the squat to the middle only! Do not come up to standing no matter how bad you want to. Stay in the burn

Bodyweight squat partial reps

Bodyweight squat pulses

Final burnout

QUADS!

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 🍑🦵🏼

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

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

QUADS!

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