Name: Playbook - KICK IT With Kay - QUADS & BOOTAYYY
Uploaded: 2024-04-28T12:31:20.083Z
Duration: 65 min
Description: QUADS & BOOTAYYY

Higher volume Lower body sesh today!
Focused on  mind to muscle today as opposed to a ton of weight like earlier this week. 

keeping heart rate up and rep range a bit higher for some so pick weight accordingly

READ! Important set instructions: 

FIRST SET is just a lightweight recruitment set. Rest 45 seconds after this set ONLY

⚡️4 sets do 12 set x 12 reps but DONT put the weight down between sets, instead hover it right before the weight stack lands for 12 seconds 

Do all sets back to back. If you do have to rest rest no more than 3 seconds at a time.

Leg extensions: 12 x 12s

As reps decrease, weight increases! Should be going about 1 rep till failure! 

- Start with a 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

Hack squat (close stance & looking out)

HIGH VOLUME OVER WEIGHT TODAY! We did weight earlier this week but this time k want you to really focus on the mind to muscle and contraction of the glutes. High volume and minimal rest. 


- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

*higher volume over weight today! Really focus on depth and mind to muscle connection. 


Form:
- Keeping your back flat against the pad
-neutral feet toes forward 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

12 reps per leg per set! Can rest between legs if needed. 





-hold a medium-heavy dumbbell in each hand
- 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
-A slight lean forward with your upper body will help activate those hamstrings more.

Bulgarian Split Squats (with DBs)

1 pulse + 1 full squat= 1 rep 
12 reps total 

-put cable on lowest notch and attach two handle attachments  

-keeping chest upright and feet slightly wider than hips, toes slightly out 

-squat deep and think about pressing through those feet (especially heels) to press up by squeezing your glutes 

*pulse halfway up then return the the bottom to complete a full rep.

Cable squat (glute focused)

QUADS & BOOTAYYY

Leg session

LOWER

SPICY LOWER BODY SESH

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

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 & BOOTAYYY

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