Name: Playbook - KICK IT With Kay - QUADS & GLUTES
Uploaded: 2024-01-01T12:36:38.034Z
Duration: 65 min
Description: QUADS & GLUTES

Emma Mathews

Hitting quads and glutes today! Solid lower body session.

⭐️60 seconds one side then switch to the other for 60 more seconds! 

then rest 45 sec or so and repeat twice more


-start with band above knee (NOT ON YOUR KNEES!)
-put treadmill on super slow pace (maybe 0.5-1.0mph)
-turn your body to one side with toes pointed forward little wider than hip width 
-take little steps while staying low as possible entire time 

YOU WILL WANT TO STAND UP AND REST BUT DONT- stay in the burn)

Treadmill banded abduction walks

Do  the following back to back:


-12- 15 hack squat good mornings 
Right into: 
-60 second wall sit abductions

**go two reps ish until failure (rep # will vary based on how much weight you use) 


- Start facing inward (basically smashed against the back rest lol)
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack squat good morning

-put a medium to heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release…

Wall sit with abduction

Glute superset

Complete the following back to back: 

-12-15 narrow hack squat 
-15 Bodyweight narrow squats

8-15 rep range. If you can challenge yourself by increasing weight go for it! Reps will be fewer. If you are focusing on depth/form maybe not going as heavy- do higher volume! 

Either option is great. You know what you want out of this workout! Just make sure whatever you pick is challenging for you 

- Start with a narrow stance- feet hip width or a little less than. Toes pointed forward 
- Push your back in to the pad
- Lower until your reach parallel
-drive through your flat feet to stand up to full extension (without locking your knees)
- Keep your chest up

Hack squat - narrow stance

**SHOULD FEEL QUADS ON FIRE HERE. Imagine your quad being a rubber band and focus on the muscle stretching and contracting 

*medium dbs on shoulders are optional! You can always modify and do Bodyweight a these will burn after the hack squats 

- Begin with feet shoulder width toes pointed forward 
- Press hips back and lower down until knees are at about 90 degrees
- Push through your  heels to stand up without locking out knee

Narrow squat (bodyweight)

Quad superset

*10-12 reps each leg

Each rep: lower for two seconds, pause at the bottom for two seconds, then slowly push back up to start 


- Position foot midway on platform
-pick medium weight (these are more about mind to muscle/control than heavy weight) 
- Lower slowly and push through your heel without licking out knee

Single leg press (slow w pause)

EACH SET DO THE FOLLOWING BACK TO BACK:

-8 pause reps (pause two seconds at the top of each rep)

-8 normal glute bridges 

-8 tiny pulses

*can use machine or barbell 


- Support upper back on a bench and the barbell or pad across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting pausing for 2 seconds at the top

hip thrusts with 2 sec pause

*can do these on a machine like this or honestly a normal barbell works even better 


FORM
- Support upper back on a bench and the barbell (or machine pad) across your hips
- With both knees bent to 90 degrees toes forward or just slightly turned out 
-chin stays tucked! 
‼️tip: think about connecting belly button to pelvis to help protect low back 
- Lower your glutes (doesn’t have to be all the way down! Just slightly- if you go too low you’ll likely feel your back) 
-press back up through your heels & squeezing your glutes to return to starting

*pick heavy enough weight where it’s challenging but not so heavy you feel it in your lower back! There is a good bit of volume here. I want you to use mind to muscle connection here and really think about putting work into your hammies and butt

Glute bridge (booty blast or barbell)

- Lower your glutes a tiny bit but not all the way down to the floor. Keep the tension on the glutes! 
-Thibk about tucking your pelvis bone to engage those glutes.
-squeeze the heck out of your butt cheeks at the top! BREATH you’ll be burning but don’t hold your breath!

half rep pulses

BOOTY BLAST

50 reps medium heavy weight. As little rest as possible! If you need to rest take little 5 second rests after every 10 or so reps.

Leg Extension Burnout

QUADS & GLUTES

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

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 & GLUTES

Community

More workouts from KICK IT With Kay