Name: Playbook - KICK IT With Kay - W1/D4 LEGS (quads/glutes)
Uploaded: 2024-01-01T12:36:37.017Z
Duration: 60 min
Description: W1/D4 LEGS (quads/glutes)

Anterior focused leg day with glutes! BE SURE TO DO SOME STRETCHING AND WARMING UP FIRST! Found in the warmup section of this app

-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

5 sets x 12-15 reps (increase weight each set if possible while staying in this rep range) only 30 sec rest between sets 

FORM
- 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

controlled reps each set! Increase weight each set 

- Keeping your back flat against the pad
-feet lower and close together on platform to target quads 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position without locking out your knees

Leg press (quad focused)

ALL 12 REPS ON ONE SIDE THEN GO TO THE NEXT SIDE FOR 12. NO REST between sets, just keep going until all 3 rounds are complete 


- Holding dumbbells at your sides or one heavy one at your chest 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position

Dumbbell forward lunges

Holding medium heavy db or kettlebell at chest! Optional: no weight 

Keep chest upright. Toes turned outsuper wide stance. Squat down and push through your heels to come up without locking out knees at the top.

Slow and controlled reps! Don’t rush

Sumo goblet squat

Increase weight each set 

-elevate onto the ball of your foot and flex the calves.

Come down with control and repeat desired amount of times.

Smith Machine Calf Raise

W1/D4 LEGS (quads/glutes)

Kacie

Good! The only complaint I could have if I didn’t have some of the machines needed so I guessed at what to do

Ellie

Anna

W1/D1 baby got BACKSIDE 🍑

W1/D2 UPPER BODY CIRCUIT TRAINING

W1/D3 ACTIVE REST DAY 🩵

W1/D5 Arms/shoulders/ back

W1/D6 REST DAY 💤

W1/D7 REST DAY

W2/D1 LEG DAY! Glutes and hamstrings

W2/D2 UPPER 💪🏼

W2/D3 ABS / CARDIO

W2/D4 LEG DAY (quads & glutes)

W2/D5 UPPER BODY: weak point training

W2/D6 REST DAY

W3/D1 JUICY GLUTES & HAMSTRINGS

W3/D2 UPPER 💪🏼

W3/D3 CARDIO & CORE SESH

W3/D4 QUADS & GL🍑TES

W3/D5 UPPER!

W3/D6 REST DAY

W3/D7 REST DAY 💤

W4/D1 HAMS & BUM 🍑

W4/D2 UPPER: shoulders back & chest

W4/D3 CARDIO & ABS

W4/D4 Queen quads & glutes

W4/D5 Weak point training

W4/D6 REST DAY 🧘‍♀️

W4/D7 REST DAY 🧘‍♀️

W5/D1 BACKSIDE! Hams and yams

W5/D2 UPPER! 💪🏼

W5/D3 ABS & STEADY STATE CARDIO

W5/D4 QUADS GLUTES & CALVES

W5/D5 WEAK POINT TRAINING!

W5/D6 REST DAY 🧘‍♀️

W5/D7 REST DAY 🧘‍♀️

W6/D1 LEG DAY!

W6/D2 UPPER BAWD 💪🏼😏

W6/D3 UPPER DAY 2

W6/D4 cardio & core ⚡️👟

W6/D5 QUADS/GLUTES

W6/D6 REST DAY 🧘‍♀️

W6/D7 REST DAY 🧘‍♀️

W7/D1 GLUTES/HAMSTRINGS 🍑

W7/D2 Push day!

W7/D3 CORE & CARDIO 👟

W7/D4 PULL DAY 💪🏼

W7/D5 QUADS & CALVES

W7/D6 REST DAY 🧘‍♀️

W7/D7 REST DAY 🧘‍♀️

W8/D1 BOOTY AND HAMS

W8/D2 UPPER!

W1/D4 LEGS (quads/glutes)

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