Name: Playbook - KICK IT With Kay - Quads & bum!
Uploaded: 2024-01-01T12:36:38.119Z
Duration: 65 min
Description: Quads & bum!

Anna

Leg day! Focus is quads and glutes today. A lot of uni lateral movements today (working one leg at a time) 

Remember to pick weights that are challenging to you at YOUR level. Get what you need out of this workout 🤍

20 reps per set (10 reps each leg)

**These are different than your usual walking lunges. Typically you make a 90 degree angle but this time you are taking a big more narrow steps to target the quads! 

-Hold two medium heavy kettle bells 
- slightly lean forward 
-take narrow steps and put the work in those quads

Walking lunges with dumbbells

10-12 reps each leg per set!  Should be hard to complete. Slow and controlled here 

Toes pointed upward

Foot mid platform foot flat Pressing evenly through your foot 


Don’t lock out

Nice controlled reps

Single leg press

Increase weight each set until you can’t without sacrificing form 



-elevate heels on a thick plate (beginner modification: keep feet flat on the floor) 
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

10 -12 CONTROLLED reps per leg each set. Keep the leg lowering to the ground really close to the bench and don’t use momentum to “bounce” up 

These are painfully slow and controlled! 


- Stand in front of a bench under the smith machine 
-load appropriate weight on the bar (heavy enough for a challenge but not so heavy you can’t control the weight.. I only did 10lbs each side for reference)
- Step up to full extension pushing through that heel (don’t lock out knee!!!)
- Keep your chest up but it’s ok if you slightly hinge forward from hips if it helps you feel it in your hamstrings/glutes 
- Lower to ground and repeat desired amount of reps before moving to other side

Smith machine step up ham focus

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

WEIGHT: whatever you do for single leg double for the 8 reps with both legs! 




- 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(read description!)

-pick a weight that is the HEAVIEST you can do for 3 reps
-then immediately drop the weight stack a notch and do 3 more 
-repeat until you get all the way to the lightest notch! 


Nonstop! No rest! You should hate me by the end of these if you worked hard today 🤍

Leg extension pyramid of death 😈

Warming up here! Very little rest. Do the following back to back

-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

- Holding dumbbells on your shoulders or at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Good girl & calf raise

Quads & bum!

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

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 & bum!

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