Name: Playbook - KICK IT With Kay - Quad queens 👑 Lower body sesh
Uploaded: 2024-01-01T12:36:38.145Z
Duration: 70 min
Description: Quad queens 👑 Lower body sesh

Lower body day with a large emphasis on quads! Get it queenz!

Increase weight each set! Staying in that 8-12 rep range somewhere. Last rep should be almost failed 


Neutral squat position, whatever feels most comfortable and strongest for you. 

Chest lifted, feet slightly wider than hip distance toes slightly out

Smith machine squat

Complete the following back to back: 

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

8-12 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 weighted reps per side


-really think about STRETCHING the quad here! You want the knee to travel past the ankle actually. 

-front door is elevated on a little plate and chest stays lifted as you perform a split squat

Front heel elevated split squat

*increase weight each set! 

TIP: 
literally think of picking of a suitcase or box off the ground! Just squatting down and pushing up through the feet basically 

FORM:
- Start with feet wide and toes pointed out
- Engage your lats keeping back tight every time bar touches the ground- you aren’t ever “resting” until the set is complete!
- Pull the bar up keeping a neutral spine and upper body tight, pushing feet through the ground and squeezing your bum
- Keeping a flat back lower bar to ground

Sumo deadlift

-aka hip adductions
-pick medium to medium heavy weight 
-think about crushing a water melon with your thighs! 
-control the way out don’t let the machine swing your legs open

Good Girls

Inner thigh killaaaa

🔴not wasting time with light weight here- start on a medium heavy weight and add 20 lbs or so each set! 

🔴Last set is a dropset: do 8 heaviest reps into 10 reps 15 lbs lighter into 12 reps 15 lbs lighter  (no resting until allllll 30 reps are done!)

It’s supposed to be challenging!! 

- 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 extensions

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


(Modifications: can use smith machine or barbell on shoulders or hold dumbells by your side! This is just more convenient to use the seated leg press in my opinion :)

Seated calf raise

Quad queens 👑 Lower body sesh

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

Quad queens 👑 Lower body sesh

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