Name: Playbook - London Papamichael - W1/D3 Glute Workout
Uploaded: 2021-01-18T11:47:28.706Z
Duration: 60 min
Description: W1/D3 Glute Workout

Rebecca

Finished all but the last two due to the gym closing, better than nothing! I’m sticking to it!!! 😏

Amanda

Shellane

Thank you for keeping me in shape with your program😍...after this workout....now i have a reason to watch some extra episodes of ”friends” on Netflix tonight😂 
I’m keeping my promise to you....did my best💯🙌🏼

Jeanette

I don’t think I can walk anymore after this .. Good thing I did this during weekend 😂😂😂. Thanks London 🙏

Barbell squats killed me ... Wonderful way to start the weekend.. thank you

Most popular day for all my female clients, Glute Workouts! Really focus on good form and mind muscle connection and really contracting your glutes.

Reverse lunge, then step into your side lunge. That equals one rep. Perform 10 total reps each leg.

Cable Reverse Lunge + Side Lunge

Wrap band above the knees, place heels on foam roller firmly and lift up with your hips and squeezing your glutes at the top of the movement.

Banded Foam Roller Glute Bridge

Alternate leg from left to right by lifting up and squeezing your Glute, that is one rep. Add ankle weights to make it more difficult.

Alternating Glute kick back

Wide stance as possible with toes facing out. Squat down keeping chest up and flex glutes at the top of the movement. Increase the weight each set.

Dumbbell Sumo Squat

Keep core tight, squeeze glutes as hard as you can for a 2 sec hold at the top of the movement.

Reverse Hyperextension

Keep core tight, grip the bar tight. Push through your heels to activate your glutes more, and squeeze your glutes at the top of the movement.

Barbell Squats

Make sure to squeeze your glutes at the top of the movement. Last set is a dropset

Barbell Glute Bridge

W1/D3 Glute Workout

time to take up training again after a long-term foot injury.  of course I choose London's program.  really sweaty!

Anonymous

W1/D1 Leg & Glute Workout

Sweaty as hell! Body ache after yesterday. But its just to get over it and do it again!

Great workout. Felt good after wards even if I wasnt that into it before I started to be honest!

I really liked this workout! I like a workout that I’m exhausted after.

W1/D2 Total Body Workout 1

Great start to the weekend. First weeks four workouts was very great and sweaty. Perfect re-start after some time off!

Slow start after 2 weeks of illness, but Felt good to Sweat again. Thanks london! 🙏🏽

Pretty sore, day 3. Hurts to squat and stand in any point throughout the day 🙏🏼😂

W1/D4 Total Body Workout 2

Felt good to Sweat a bit and Clean the brain!

Leg day, exactly What i needed this monday! Great program and love the amount of squats!

There were a bit too much squats but i was able to finish the workout!!👍🏽👍🏽

Alin

W2/D1 Leg & Glute Workout

Wasnt awake for this early workout, now in sweaty and almost dead! Great and sweaty workout!

heavy and sweaty workout that is great to do even at home.  this will be felt throughout the whole body tomorrow!  nice!

W2/D2 Total Body Workout 1

Long time no see!  sweaty but nice that it burned a little.  looking forward to this month which I hope will be better from a health perspective 🥺

Had hope for a little more burn than it was… 😢

Not as hard as the other glutes workouts. But good

W2/D3 Glute Workout

Great morning workout. Felt energized and it was not just the coffein. 🧃

Hard, sweaty and burning. Exactly as it should be!

W2/D4 Total Body Workout 2

W3/D1 Leg & Glute Workout

Sweaty as hell. My leg ess already aching after yesterday. Will probably not be able go walk tomorrow. Thanks london!

W1/D3 Glute Workout

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