Name: Playbook - KICK IT With Kay - W4/D6 QUAD Focused Leg Day
Uploaded: 2024-01-01T12:36:37.451Z
Duration: 60 min
Description: W4/D6 QUAD Focused Leg Day

It hurts so good!!!! Endorphins on overload!!!! 🤍🤍💦💦🔥🔥🔥

Jamie

rylie grace

Emma Mathews

Quads on fire!! Died on the stair master at the end 🥵🥵

Whitney Yeauger

Anna

Leg day best day! Focusing most of our work on those quads today!

Complete 12-15 leg extensions right into hamstring curls! 


Rest then repeat

Weight gets heavier each set, reps get slightly lower. Last two reps should feel very difficult to complete on each set! If not you’re not going heavy enough 


- 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

Last set do 10 heavy reps dropset into half the weight for 10 more reps 




- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Warm up superset

*can challenge weight here but I don’t want you going too too heavy where you feel it in your back. Focus more on controlling the weight here and the mind to muscle connection! 


- Start with a barbell on your upper back
-feet hip width or slightly wider but keep toes pointing front! This is so that it’s quad focused instead of glutes 
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up
-think about flexing quads at the top without locking out the knees

Barbell box squats

Complete 12-15 single leg press into 15 split squats each leg

12-15 reps each leg per set! 


- Position foot to to midway on platform (wherever you feel it in the quad the most)
- Lower slowly and push through your heel
*DONT LOCK OUT YOUR KNEE KEEP A SLIGHT BEND AT THE TOP! This is important to protect your knees

Single leg, leg press

-15 reps each leg per set! 

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides


*back foot is just a kickstand for balance all the pressure is in that front leg!

Dumbbell split squats

Superset

Complete 15 goblet squats into 10 controlled step ups each leg. Rest & repeat

- Standing with your feet close, toes out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up back to start but don’t lock out your knees at the top! 

MODIFICATION: no weight/ no plate under feet

Heels elevated dumbbell goblet squat

10 slow controlled reps each leg PER set


-Holding dumbbells at your sides, chest lifted and shoulders back
-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

Alternate between speed 8 and speed 14 every minute on the minute! Try not to use your hands!

Stair master

W4/D6 QUAD Focused Leg Day

Fire!! Loving this summer workout program! 💕🔥💪🌴

Emily Williams

Ab circuit! (Do twice this week!)

Bodyweight only abs

Shredded core circuit

Loved adding this at the end of my back workout. It was quick but a killer burn!

Kate

Tight Abs!

WEEK 2 CORE

WEEK 3 ABSKISSS

WEEK 4 CORE CIRCUIT

I wanted to stop after the first set of burpees😂

Emmie

Kayla

Duygu

W1/D1 WEEK 1 DAY 1: HIIT DAY

Literally could barely finish. Towards the end my arms were complete jello

Nicole Schumacher

W1/D2 WEEK 1 DAY 2: UPPER

Megan

Annie

W1/D3 WEEK 1 DAY 3: Booty focused leg day

I’m so bad at putting these in when I work out lol

Rest day but trying to keep my heart beat up some. Slow slow jog and slow slow walk intervals for 35 minutes

W1/D4 WEEK 1 DAY 4: REST DAY

This one made me feel so strong !! I love back days

W1/D5 WEEK 1 DAY 5: BACK DAY

That KILLED ME! I went to pretty much failure on every set and when I tell you I can’t walk….

Desi

Had to PUSH myself through but I made it. That felt so good🔥

Abby

W1/D6 WEEK 1 DAY 6: LOWER BODY

Used this rest day to walk outside and call some friends- highly recommend!

Madie

W1/D7 WEEK 1 DAY 7: REST DAY

Jenna

Whooped my tail in the best way 😮‍💨💪🏼

I think I almost died! Hard but soo good!!

W2/D1 WEEK 2 DAY 1: HIIT 😅

My shoulders have a love hate relationship with this workout 😆

This workout left me feeling super strong and refreshed!

Monica

W2/D2 WEEK 2 DAY 2: PUSH DAY!

Great workout! I’m gonna be sore in places I didn’t even know existed tomorrow! 😅🤩

Kelli Johnson

W2/D3 WEEK 2 DAY 3: LEG DAY

W2/D4 REST DAY

Feeling an extreme bicep pump after this one 💪🏻🔥

Loved all the exercises! Great workout 🏋🏽‍♀️

W2/D5 WEEK 2 DAY 5: PULL DAY

Kayla you’re killing me! I haven’t had that good of a leg workout in a long time!!! My legs are exploding !🥵

Brittney

I’m gonna sleep good tonight… 👊🏼❗️💯

W2/D6 WEEK 2 DAY 6: LEGGIES!!

Idk why today was a tough one but this killed me lol. Trying to get more cardio in

W2/D7 REST DAY

Wanted to give up and pushed thru. Good workout 💪🏼

W3/D1 SWEATY FULL BODY

Arms on fire 🔥 hurst so good! Ready to tackle my day now! 💪

My arms my fall off… but it’s all good! Such a good workout!!

W3/D2 PUSH DAY :)

W3/D3 LEGS 🦵

W3/D4 REST DAY

Leg day has always been my fave… until I started summer shred! 🔥 challenging my upper body an feeling myself get stronger is so damn empowering! Just what I needed!! 💃🏻🌺🌴👙

Feeling hyped 👊🏼 never skip upper body dayyyy! 🤪

W3/D5 BACK & BICEPS

Those 15-15-15-30’s 🥴😮‍💨 killer!!

W3/D6 LOWER BOD

W3/D7 REST DAY

W4/D1 MONDAY HIIT

holy those prison push-ups were killer !!

Whew!! My arms are exhausted! I love it 🥰

W4/D2 PUSH DAY!

I’m gonna be feeling this one tomorrow !!

Hannah

W4/D3 LOWER 🍑

W4/D4 REST DAY

Such a good one today!! Got my biceps poppin off 💪

W4/D5 BACK DAY BABY

W4/D7 REST DAY

Today was a SWEAT FEST 🥵 I burned over 500 Calories!

HIIT days are always the worst in the best ways!! Great workout 💪🏼

W5/D1 HIGH INTENSITY INTERVAL TRAINING

W5/D2 Chest shoulders triceps!

Ohhh emmm geee 😮‍💨
So tough, but so good 🏋🏿‍♀️

Kicked my tail & loved every second of it!!

W5/D3 LEG DAY!

W5/D4 REST DAY

W5/D5 BACK & BICEPS 💪🏼

Great workout after being sick for a week!!

W5/D6 LEG DAY BEST DAY

W5/D7 REST DAY

Whew!! A rough one but i loved it!!! 🥰

The burpee supersets always get me🥵 great workout!!

W6/D1 FULL BODY SWEAT: HIGH INTENSITY

W6/D2 PUSH DAY

That last one 😅 my legs are jello 🙌🏼

The leg extension burnout at the end😅😅👌🏽

W6/D3 Leggggs!

W6/D4 REST DAY

Arms are feeling good after this one!! 🤩

W4/D6 QUAD Focused Leg Day

Community

More workouts from KICK IT With Kay