Name: Playbook - KICK IT With Kay - Quads butt hammies, oh my 💥
Uploaded: 2024-01-01T12:36:37.867Z
Duration: 75 min
Description: Quads butt hammies, oh my 💥

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 💥

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

Quads butt hammies, oh my 💥

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