Name: Playbook - KICK IT With Kay - QUADS & CALVES FOR MY QUEENS
Uploaded: 2024-01-01T12:36:38.083Z
Duration: PTnullM
Description: QUADS & CALVES FOR MY QUEENS

Warming up here! Very little rest. Do the following back to back

-put pads on inside of knees and squeeze your legs closed using inner thigh/quads 
-control the release and don’t fully rest until the set is done

Good girls

- Perform wall sit holding wall ball or med between your thighs (squeezing to keep ball from falling)

Weighted wall sit

Good girl & wall sit superset

READ! Important set instructions: 


⚡️First two sets are recruitment sets: 15 reps light! 2 seconds yo and 2 seconds down. Slow and controlled. 60 second rest between the two

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

Do all 4 sets back to back. If you do have to rest rest no more than 3 seconds at a time.

Leg extensions: 12 x 12s

*10-12 reps per leg each set! Increase weight slightly each set if you can while keeping range of motion 


- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
-can slightly lean forward with upper body in a straight line to feel it more in glutes 
- Push through your heel and stand up

Smith Machine  Bulgarian split squats

Directions: 

FIRST 4 SETS Increase the weight each set! As weight increase reps will naturally decrease. 

LAST SET: Drop back down to medium weight and do high volume 30 straight reps only pausing for 5 seconds here and there as needed until you finish the set 

FORM:
-Neutral position with your feet (parallel about shoulder width apart in the middle of the platform) 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

LEG PRESS (neutral feet)

WORK ONE LEG AT A TIME! (30 reps per side)
-10 reps HEAVY
-10 reps 10 lbs lighter 
-10 lbs 10 lbs lighter 

REST ONCE BOTH SIDES ARE DONE! 

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


- Stand in a stager stance with a dumbbell KB in opposite side as front leg (I did 35 lbs but just pick a challenging weight) 
- Lower into a split squat, hunting forward slightly 
-weight is in that front leg! 
- Stand up to the starting position without locking out knee 
* Work both sides

Kettlebell split squats

- Push your hips as you come down
- Reach parallel and explode up! Very explosive

Jump squats

20 REPS EACH LEG PER SET (40 alternating) 


- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Quad finisher

QUADS & CALVES FOR MY QUEENS

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 & CALVES FOR MY QUEENS

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