Name: Playbook - KICK IT With Kay - Quads butt hammies, oh my 💥
Uploaded: 2024-01-01T12:36:37.039Z
Duration: 75 min
Description: Quads butt hammies, oh my 💥

Delayne

Emma Mathews

Monica

Katie 

Anastasia

Whitney Yeauger

Don’t forget to go to the warm up section on my app and do some dynamic stretching before starting! 


Full lower body burn. Rest yourself with weight but also prioritize form and range of motion!

Level 8 to 10 

Start slower to warm up slowly add a little as time goes. Nothing too fast just warming up the legs here

Stair climb

*10 reps per leg each set! Last two reps should be hard to complete 


- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
-can slightly lean forward with upper body in a straight line to feel it more in glutes 
- Push through your heel and stand up

Smith Machine  Bulgarian split squats

Each set so the following back to back: 

-12-15 low narrow stance leg press 
-15 leg extensions

- Keeping your back flat against the pad
-feet low and close on platform 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

*last set do 12 additional pulses at 30 lbs (just top half!) 

- 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

Quad burn superset

Each set do the following back to back:

⭐️12 DB sumo deadlifts weighted right into 12 Bodyweight reps 

STRAIGHT INTO 👇🏼
-12 DB heels elevated narrow goblet squat weighted right into 12 Bodyweight reps

12 reps weighted right into 12 Bodyweight only 

- Elevate heels onto a weight plate or wedge if your gym has one like mine 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to flex quads at the top but don’t lock out knees

Dumbbell heels elevated goblet squat

12 reps weighted right into 12 Bodyweight only 

- Stand in a wide toed out stance with a dumbbell in each hand in front of you (or one heavy db)
- Lower into a squat almost touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

DB Superset

Each set do the following back to back:

-12-15 glute hyper extensions 
-10 slow controlled step ups each leg

10 slow controlled painful reps each leg PER set

⭐️notice how I hinge slightly forward with my hips (think escalator not elevator) to press through that heel and activate glutes instead of straight up and down which would be more quads 

-Holding a dumbbells at your side(same side as the stepping leg) 
-Place foot up onto the box and push through your heel to stand up
⭐️Lower with CONTROL (not about speed here!) and complete desired reps 


Repeat on the other leg

Dumbbell step ups

EACH SET:12 weighted reps right into 12 Bodyweight only reps for a true burn 


- adjust pad so that it hits right at hip bones
-toes slightly turned out and back slightly curved to put it in your glutes as opposed to lower back  
-Raise and lower your upper body engaging your glutes/ hamstrings 


BODYWEIGHT OPTIONAL for all reps if needed

Glute Hyperextensions

Booty superset:

EACH SET IS 30 REPS … so lighter medium weight is fine here not going heavy. Just isolating and chasing that burn 

-12 toes neutral 
-12 toes turned out 
-2 toes turned in

Toes neutral facing forward, slight bend in knees. Legs hip width

Smith Machine Calf Raise: neutral

Smith Machine Calf Raise: toes out

Slight bend in knees and toes just slightly turned in

Smith Machine Calf Raise: toes turned in

Smith machine calf raise sequence

Quads butt hammies, oh my 💥

So fun that I didn’t realize I was drenched in sweat till the end 😅

Alisha

rylie grace

FULL BODY HIIT 🫶🏼🥵

My arms are going to be noodles tomorrow.

UPPER: chest triceps shoulders

BACK ATTACK (w biceps!)

Dying after that full body ending 🥵🔥

Jenna

Had to use the foam roller after this one lol legs are sore already!

LEG DEMOLISHER w full body burnout 😅💦

Week1 Activity: Serve someone in SILENCE

super challenging BUT those broad jump burpees made me so proud of myself !

She said it wasn’t easy and she meant it 😮‍💨 it def took a lot of self motivation throughout but felt AMAZING after!!

HIIT SESH!

Love challenging myself with the heavier weights!! Good arm pump 💪🏼

PUSH DAY!

Madi

LOWER 🦵🏼🍑

felt off today so did lighter weights and focused more on form and mind muscle connection and ended up having such a good workout!

BACK 🤝 BICEPS

Week 2 Activity: Tell em’ No

Kayla woke up on her birthday and chose violence 🥵🥲😅

For her bday she decided to gift us with the most intense HIIT session ever.. thanks Kay😅🥵

Quads butt hammies, oh my 💥

Community

More workouts from KICK IT With Kay