Name: Playbook - KICK IT With Kay - QUEEN QUAD WORKOUT🦵🏼
Uploaded: 2024-01-01T12:36:37.992Z
Duration: 60 min
Description: QUEEN QUAD WORKOUT🦵🏼

Courtney

Leg day with primary focus being on those quads! Starting with warming up the hips and ending with some calves

Complete 20 good girls (hip adductions) right into 20 jump squats.

-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

*keep chest up and go for speed here!! 

-land with bent soft knees 
- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warming up

Increase weight each  set 


Feet hip width toes forwards

Core braced spine straight maybe just a slight lean forward but nothing major!

Squat down and push up flexing your quads at the top (without locking out knees)

Narrow smith squats

*12 reps each leg per set 
Try to pick a weight that makes the 12th rep reeeaaaallly difficult to complete 

 (modification: Bodyweight only) 

FOCUS IS IN THE FRONT QUAD TODAY- keep chest lifted as much as possible 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Increase weight each set! Aim for 10-15 rep range (two reps or so till failure)  Last set go back to medium weight and do 50 reps STRAIGHT little rest as possible with starting weight for a burnout!  You should want to cry at this point haha 



- Keeping your back flat against the pad
-feet hip width or a little closer & toes pointed forward 
-feet slightly lower on platform to target quads 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

3 sets of 12 alternating reps! (One rep= a goblet squat + lunge forward)


-elevate heels on plate or platform 
-heels about 3 inch apart (close stance)
-30 lb db at chest 
-squat low keeping chest up as much as possible! 
-come back up without locking out knees then take a small step forward on the right
-do another squat then step forward with the opposite leg

Elevated Goblet Squat to front lunge

Complete the following back to back each set:

15 leg extensions 
20 calf raises

⭐️INCREASE WEIFHT EACH SET !! 12-15 reps last two reps should be sloppy and hard to complete 

⭐️Last set is a dropset…10 HEAVY into 15 reps half that weight no break

Leg extension burnout

If you don’t have this machine just elevate your feet on a plate or stairs and hold dumbells (modification: Bodyweight only)


- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Quads & calves

QUEEN QUAD WORKOUT🦵🏼

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

QUEEN QUAD WORKOUT🦵🏼

Community

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