Name: Playbook - KICK IT With Kay - Quads hams & glutes, oh my!
Uploaded: 2024-01-01T12:36:38.131Z
Duration: 60 min
Description: Quads hams & glutes, oh my!

Emma Mathews

Lower body day! Full leg day working both the anterior and posterior chain. A few compound lifts with some accessory exercises in there that will get your heart rate up!

Co pledge the following back to back! Rest 45-60 seconds between sets. Your quads should be screaming at you 


-assault bike:40 seconds 
-jump squats:40 seconds 
-weighted wall sit:40 seconds

Idk why the only footage I got was of me before I really started but go harder than I did in this clip hahaha


-go as far as you can as fast as you can within that 30 sec(you won’t be as fast as you think bc you will be GASSED by this point)
- Increase speed as comfortable

Assault bike

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

functional quad circuit

Increase weight each set as long as you’re able to keep feeling it in your glutes and hamstring not back! 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and chin tucked 
- Lower your glutes towards the floor and press back up to starting keeping core braced and squeezing the glutes!

Barbell hip thrusts

Since you are already quite fatigued by now (or should be) I’ll more focused on depth and control here rather than crazy weight. But take what you need! If you’re able to do progressive overload and increase each set go for it 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

EACH LEG DO:
-10 weighted reps then drop the dbs and go into an additional 10 reps Bodyweight in the same leg before switching sides 


**YOU CHOOSE: if you want it more hamstring dominate bring that front foot out a bit further away from the box and hinge forward slightly. If you want more quads keep chest lifted and front foot closer to box 

Then switch sides! 

Aka 20 reps per leg each set

Modification: Bodyweight for all reps

Bulgarian split squat sequence

Start with 2 recruitment sets of 15-20 reps.Rest 45 seconds between these bigger sets 

Pick a heavy weight where 3 reps is difficult.  Then do as many reps as you can between 3-4 reps and reps 10 seconds. Repeat for the remaining sets staying in that 3-5 rep range and 10 second rest 



- 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

Crazy Leg extensions (IMPORTANT INSTRUCTIONS)

*recruit a friend to rack and unrack if needed 

Start with a bench in front of the smith machine. 


Lay chest on bench, holding onto the bench however you feel most stable 

Turn knees out as shown and bring legs down past side of the bench . Toes turned out slightly Rest heels on the smith bar 

Press feet up towards ceiling keeping foot flat (think of stamping the ceiling with your foot!) 

Lower with control trying to get as big of a range of motion as possible 

These aren’t so much about weight but all about the burn and tension

Smith machine frog pumps

Quads hams & glutes, 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

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 hams & glutes, oh my!

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