Name: Playbook - London Papamichael - W1/D2 Leg & Core Workout (Shred)
Uploaded: 2021-01-18T11:49:02.954Z
Duration: 60 min
Description: W1/D2 Leg & Core Workout (Shred)

I really thought it’s either I saw London or Heaven 🔥🦿🥲

Mica

I love love love it. This was amazing one .

Those single leg bridges are no joke! It's like the icing on your cupcake! 🧁#bodybylondon

Shellane

Barbell squats were not even fun .... Ok yes they were. But I will be very disappointed if I can walk normally tomorrow. 🦵🏽🦵🏽

Rebecca

On those squats I gave an extra squeeze and I can tell you right now, 2mmrw will be an interesting day
😉 Thanks London!

Single leg glute bridges are the perfect finisher for leg day.

Ran out of time, but got as much as I could in the 50 minutes I had.

Adam

Single leg glute bridges where have you been all my life? ❤ #bodybylondon

Effective strength workout and also taxes your central nervous system due to short rest periods for increased cardio vascular performance.

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

Superset Exercises if you’re short on time.

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

Hold bar above your chest with arms extended. Engage your core abs lift your legs up from left to right without touching the ground

Barbell Windshield Wipers

Start high, then mid, then low and repeat, should be 15 total reps each side.

3-way Cable Woodchop (Core)

Legs should be shoulder width apart. Toes pointed slightly out. Brace your core and focus on breathing. Drive through your heel into your calf, quads, hamstrings then glutes. Last set is a drop set. Decrease the weight enough to allow you to perform all 25 reps with good form.

Barbell Squats

Keep back pressed against the pad, control the weight on the way down and back up, drive through your heels. First two sets are warmup.
last set is a dropset try to get 15 reps if possible

Hack Squat

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.

Dumbbell Bulgarian Split Squat

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)

Make sure to get a good stretch and then to fully contract calf.

Calf Raises

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

Bodyweight Alternating Side Lunge

Lie on your back with knees bent, feet shoulder-width apart and 12–16 inches from glutes. Lift your right leg so it's straight up in the air at hip height with your foot flexed. Keeping your upper back on the floor, engage your glutes, drive through your left heel, and raise your hips off the ground until your knee, hips, and shoulders form a straight line. Keep your core engaged the entire time. Pause at the top, squeezing your glutes for one to two seconds. Then lower back down to the start. Complete all your reps, then switch legs.

Bodyweight Single Leg Glute Bridge

W1/D2 Leg & Core Workout (Shred)

Amanda

It’s always awesome to workout to your plan. I enjoyed it thoroughly. 👍👍

W1/D1 Back Workout (Shred)

This feels like a cop arresting me for working out too hard 🔥💪🏽👮🏻‍♂️

These workouts are designed with great care. I feel that after completing the workout. My heart pace went up and down as if I am doing a huge HIIT workout. #mythbusted

W1/D3 Chest Workout (Shred)

Shelby

It’s so good to be back. My core is screaming 🤣🤣🤣

W1/D4 Arm & Core Workout (Shred)

My tank tops and shoulders thank you. 😊 #bodybylondon

W1/D5 Shoulder Workout (Shred)

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

W2/D1 Back Workout (Shred)

Leg day was the Valentine my body needed.

The wide walking lunges are the bomb dot com! #bodybylondon

W2/D2 Leg & Core Workout (Shred)

Chest workout so good, my sleeves fell off! #swolepatrol #bodybylondon

Great chest workout. The decline push-ups are no joke! I definitely noticed my increased strength since training with London.

Great but heavy workout. Will feel it in the muscles tomorrow!

W2/D3 Chest Workout (Shred)

Excellent core section at the end! My obliques thank you. 😊 #trainwithlondon

hey, great workout.  was not at home with usual weights but think it worked quite well anyway.  Guess we will see tomorrow  :)

Shrey

W2/D4 Arm & Core Workout (Shred)

nice to Work out again after a week in another city with only freezing walks.  fun with new exercises on the program.

W1/D2 Leg & Core Workout (Shred)

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