Name: Playbook - KICK IT With Kay - crazy quads 🫠🤌🏼
Uploaded: 2024-01-01T12:36:38.097Z
Duration: 60 min
Description: crazy quads 🫠🤌🏼

Nothing super heavy but HOLY HECK this hurt so bad. Everything isolated the quads just perfectly. Also threw in some back squat work which will get in some glutes and hammies as well

Pick a weight that you can comfortably get to 20. These are just waking up the quads and getting the blood flowing

Leg Extension recruitment sets

NON STOP NO REST (or as little as possible) 
⭐️do 12 full reps right into a stagnant 10 seconds hold at the bottom of the leg extension (don’t let weight stack touch, keep it slightly hovering where you feel most tension) then go RIGHT INTO 12 more reps and another hold and so on. 4 times total 

You may want to cry during these but just push through! That pain is where change happens! Learn to love it.




- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads

Leg extension nonstop sets with pause

This time you DO get rest between sets. Focusing on increasing weight each set here and going much heavier than previous sets.

Leg extension sequence

Complete the following back to back: 

-60 seconds of controlled sissy squats 
-20 split squats per leg 
-30 second banded wall sits w abduction


Rest 60-75 seconds between rounds and repeat twice more

*SLOW AND CONTROLLED REPS- tension the entire set do NOT lock out knees! These should suck! 

FORM:
-put weighted med ball on lower back wedges between you and a wall

-feet hip width, toes parallel, and legs out in front of you slightly feet form as if they are pressing slightly forward through the floor

-squat down low and come up about 3/4th keeping tension

Med ball sissy squat

20 reps PER SIDE each set! 

THESE ARE TARGETING QUADS NOT HAMMIES.. all work in front foot try to keep chest lifted 


- Stand in a stager stance with a dumbbell or plate  in each hand (I did 35 lbs but just pick a challenging weight) 
- Lower into a split squat
-weight is in that front leg! 
- Stand up to the starting position without locking out knee 
* Work both sides

Dumbbell split squats

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release… 2 sets x 60 seconds NO REST until the set is done

Wall sit with abduction

QUAD GIANTSET (w some booty)

Warmup with lighter weight for 15 reps. Next 3 sets push some weight but don’t go so heavy you sacrifice form. 

- 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

15 reps PER LEG EACH SET

-keep chest up (MORE than I did in the video today to target more quads. Think about going up and down not forward and back)





-Keep a slight bend at the front knee
-two medium heavy dumbells at your sides

Dumbbell bulgarian split squat

Ending with HIIT! Your legs should be shaking. 

HERES HOW: 

3 sets total
-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)
-on your rest you are still peddling just going at a slow pace while you catch your breath before next set

Assault bike

crazy quads 🫠🤌🏼

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

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

crazy quads 🫠🤌🏼

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