Name: Playbook - KICK IT With Kay - QUADS HAMS AND 🍑
Uploaded: 2024-01-01T12:36:37.933Z
Duration: 60 min
Description: QUADS HAMS AND 🍑

Gill

Full leg day today! Hitting everything from quads and hammies to Booty and calves.

Make each exercise count. Remember quality of exercises is > quantity!

Complete 15 hamstring curls right into 15 narrow squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings
*keep hips down on pad! Don’t let booty make a “mountain”

Hamstring curls

- Begin in a narrow squat position (feet hip width, toes pointed forward) 
- Press hips back and lower down while keeping chest up 
- Push through your feet to stand up, wilding your quads at the top but not locking out knees 

*MODIFICATION: Bodyweight only

Narrow goblet Squat

Warmup superset

⭐️First set is warmup bar only reps! 
⭐️next 3 sets increase weight each set if you can! Aim for somewhere between 8-12 rep range 
⭐️last set drop weight to medium and do 12 PAUSE reps (pause at bottom of squat for two seconds before coming up)




- 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 parallel and push through your heels to come back up

Barbell back squat

10 REPS TOTAL (1 rep=1 RDL AND SQUAT) *TIP: just count the squats to keep count 

-start with feet wide, toes turned out  

-send your hips wayyyy back towards the back of the room while grazing the bar down right in front of you to complete the RDL (keep alien straight) 

-immediately bring the bar back up to your  complete one squat while keep your chest up. Hold bar between legs when doing these and bend your knees. Push through those heals!

Landmine sumo RDL to sumo Squat

Complete the following back to back/ 


-12-15 low narrow leg press 
-20 calf raises

- 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

10-15 reps (go about 1 rep or so until failure! Really push yourself)

LAST SET DROPSET: 10 heavy reps, 15 medium heavy, 20 medium reps all back to back. 



- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position while flexing the quads
-Don't completely lock out always keep a slight bend in the knees between reps

Leg press (feet low and close)

Superset! Quads and calves

Complete 15 leg extensions into 15 glute bridges using the leg extension pad

- 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
-keep your booty on the seat!

Leg extensions

You will feel awkward getting into this position but just go with it!! 


10 reps with right foot in front then switch and do 10 with the other! 

Adjust the pad where it hits about hip level and seat hits about shoulder blade level 

Pick heavier weight and plant feet firm on ground, one foot slightly in front of the other. 

.Knees about 90 degrees or so. Press through your heels to squeeze your glutes to the top of the bridge. Control the release

Leg Extension Glute Bridge

Leg extension/booty burnout

Stair Climber

QUADS HAMS AND 🍑

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 HAMS AND 🍑

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