Name: Playbook - KICK IT With Kay - QUADZILLAAAAS 🦍
Uploaded: 2024-01-01T12:36:38.006Z
Duration: 60 min
Description: QUADZILLAAAAS 🦍

Whitney Yeauger

Anna

Lower body day targeting the quads! Be sure to warm up before on the stairs or treadmill for 5 min along with some dynamic movements from the “warmup” section

High volume here! Getting those quads activated. Pick a weight that makes you want to quit the last 5 reps (but don’t obviously haha)


- 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

- Begin with bar positioned on your upper back and your heels elevated in a plate 
-heels about 3-5 inches apart and toes slightly turned out 
- 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

⭐️Knees will naturally trail over your ankles a bit this is OK! Just don’t go too low where you feel pain in knees. Any pain in knees I not normal 

*increase weight each set

Heels elevated barbell back squat

10-12 reps each leg per set!  Rest 69 seconds or so between full sets (after both sides are done) 




Toes pointed upward

Foot low to mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

Complete 12 weighted split squats then drop the weights and do 12 more Bodyweight only on the right. REPEAT SUPERSET ON LEFT LEG. 

Rest then repeat entire circuit

Targeting QUADS here so try to keep chest lifted as much as possible! Think about moving up and down as if you were on an elevator not escalator 

Flex your quad each rep but don’t lock out knee

Split squat

Do 12 of these right after your weighted reps on the right! Then pick back up the weights and do 12 more then drop into 12 more of Bodyweight reps on the opposite leg

⭐️WORK IS IN FRONT LEG ! Back is just for balance

Split squats Bodyweight

Split squat superset

Complete 10 heels elevated goblet squats (w pulse) and 20 quad focused walking lunges per leg

1 rep= 1 1/2 reps basically 



- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
-stand up partially then sink back down to the bottom of the squat once more 
- Stand up to full extension

Dumbbell heels elevated goblet squat w pulse

- Begin with dumbbells or kettlebells in each hand
- Step forward with one foot (not a super wide step, a narrow step since we are targeting quads) and the opposite knee slightly turned out 
-lower down while keeping chest lifted as much as possible 
- Push through front heel and stand back up 
-think about going straight up and down here, not forward and back 
- Work both sides alternating each rep

Weighted quad focused walking lunges

Quad superset

10 toes turned in, 10 turned out, 10 neutral each set!

- 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

QUADZILLAAAAS 🦍

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

Emma Mathews

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

QUADZILLAAAAS 🦍

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