Name: Playbook - KICK IT With Kay - QUADS & GLUTES
Uploaded: 2024-01-01T12:36:38.013Z
Duration: 65 min
Description: QUADS & GLUTES

Kay knows best!! She did her thing with this workout 👏🏼👏🏼🍑

Whitney Yeauger

Anna

Emma Mathews

Leg day! Focus is quads today with some great glute accessory movements thrown in the mix.

EACH SET= 8 right leg, 8 left leg, 16 together! 




- 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

Leg extension sequence

Getting moving here! Complete the following back to back: 

-15 foam roller “hack squats”
-12-15 cable squats

-sort of making our own hack squat here 
-get a foam roller (or ball) and place between your spine and wall 
-start with the foam roller or ball on lower back standing 
-squat down, as you do the the foam roller will roll up to shoulder blades. Then push up and flex quads at the top, without locking out knees

Foam roller “hack” squat

-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 

**increase weight each set! Aim for somewhere in 8-15 rep range.., last rep should be almost failed

Cable squat (glute focused)

Superset

-add weight each set if you can while staying in 8-12 rep range. If you can get to 12 (with good form) you need to up the weight a bit! 

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Complete 12-15 heels elevated goblet squats (quad focused) right into 12-15 controlled sumo squats (flute focus)

*hold medium to heavy db (or body weight for a modification)

- Standing with your feet close, toes slightly turned out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension without locking knees out (flex quads at the top!)

Heels elevated dumbbell goblet squat

*don’t rush these! Slow even pace down and up (time under tension!) will feel inner quads and booty

- Start with a super wide stance and your toes pointed out 
- Hold the dumbbell in goblet position at your chest (for modification use body weight)
- Push your straight down as you lower to parallel (as low and possible) 
- Drive through your heels to stand back up

*think about there being a quarter in your butt cheeks on the way up that you won’t want to drop!!

Dumbbell goblet sumo squat

Goblet Squat Superset

8-12 reps each side per set!  Go heavy as you can while keeping proper form and mind to muscle connection 

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

TIP: think about kicking down a door behind you! Leg goes straight back try not to let it “swoop” down before kicking back

Cable glute kickback

EACH SET DO:
-10 reps toes pointed forward
-10 reps toes pointed outward 
-10 reps toes turned inward slightly 


- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

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

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

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

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