Ouch! That’s all I can say about this workout 😂

Amanda

Great start to the last program I have lefr. Hey Ho lets go, August here We come!

Rebecca

good start to a new program!  get to see where this leads and if I survive

Alternating body weight side lunges for the win!!

Shellane

I didn't want to train legs today but mondays are my day 1 and day 1 is legs so had to buckle down and follow London's program! Feeling bigger stronger!! Let's go!!

Justin

Caleb

Go as heavy as you can with good form. Try to increase the weight each set. 

Superset Exercises if you’re short on time.

Brace your core and focus on constant tension on your quads.

Leg Extension

Keep back pressed against the pad, using handles to keep stable and focus on using your hamstrings
First 2 sets are warmups

Seated Hamstring Curl

Great unilateral movement. To focus more on the quads press through on the ball of your foot through the movement. To focus more on your glutes press through your heel.

DB Bulgarian Split Squat

Keep core engaged. Control the weight up
And down with one leg

Single Leg Lying Hamstring Curl

Feet close together. Keep knees slightly bent. Kick your hips back to start the movement allowing the focus to be on your hamstrings. Keep the bar close to your legs as possible for maximum performance.

Barbell Straight Leg Deadlift

Stand on band and rest it on your traps, heels are elevated to focus on driving through the balls of your feet to hit the quads. These are going to be 1 1/2 reps = Go down parallel then come half way up then back down to parallel then come all the way up, that = 1 titan rep

Banded Dumbbell
Hack Squat (heels elevated)

Alternate from side to side focusing on the leg that is bending and push off your whole foot.

Bodyweight Alternating Side Lunge

Slow and controlled, hold the stretch part of the movement for 2 seconds

Donkey Calf Raise Machine

Don’t forget lower back is part of your core. Keep back flat during the movement.

Seated Good Mornings

W1/D1  Legs & lower back

Great workout, but abs are never fun I have to admit! 😬

Was this program written for your worst enemy? 😈
Really heavy but nice workout. It felt good to wake up after a few unfocused hours in front of the computer.

W1/D2 Chest/back & core

Luis2720

I’m mad at your for the run the rack. It’s just rude. 😂

Yes! The Arnold presses Are back! Awesome! But the preacher curls after all the the db biceps curls, really? It wasnt nice of you. Thank you London, now I dont have any arms left. They fell off. 😬💪🏽 please help me search!

W1/D3 Shoulders & arms

Sunday sweat is real! Great variations of excercises!!

People underestimate the benefit of barbell good mornings. They are great for the core as well as a full body warmup. Thanks London

Another great leg day in the books. Thanks London for holding me accountable to my workouts 👊

W1/D4 Legs & lower back

Great workout, think it would be even better in the morning when Im more energetic than in the Atternoon!

1 more to go for the week! Bigger Stronger Week1 💪

W1/D5 Chest/back & core

London! This was the best workout you have put together for shoulders and arms! totally finished now.  feel run over by a truck! 😩❤️

Boom. Here we go!! Beach time after this pump 👊🙌💪

W1/D6 Shoulders & arms

Db split stance 💔 sweaty and shaky legs

Today I revised my form on my seated good mornings. With a #40 straight bar, I really felt my lower back muscles work during my sets. Loved it. Thanks London.

You know the feeling when you dont have to train legs again for 3 days. Well I have that feeling. So glad it's done! Great workout 💪💪💪

W2/D1 Legs & lower back

Another one bites the dust. I love how the rest period counter holds me accountable for my breaks👊💪
Bigger/Stronger

W2/D2 Chest/back & core

Phu!  nice to be back, will definitely feel tomorrow!

Shoulders and arms on fire!! Thanks for the workouts pal👊💪

W2/D3 Shoulders & arms

🪦RIP my legs. 
Your leg workouts is the best, really get me to the end of energybank, but afterwards have so much new amazing energy (and sore legs)…

W1/D1 Legs & lower back

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