Name: Playbook - London Papamichael - W1/D3 Lower Body & Core
Uploaded: 2021-01-18T11:44:34.125Z
Duration: 60 min
Description: W1/D3 Lower Body & Core

Very sweaty as first workout after a few days of vacation. Phew! Hot!

Rebecca

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

Superset Exercises if you’re short on time.

Feet wider than shoulder width apart with ties pointed out slightly squat down and jump up, and repeat

Bodyweight Sumo Jump Squats

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

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

Cable Reverse Lunge + Side Lunge

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

Barbell Glute Bridge

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

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

Reverse Hyperextension

Lift up and forward while contracting your abs

Decline Bench Sit Up

Stretch out band, keep arms extended and center of your body, perform the motion of the #8

Figure 8 w/ resistance band

Lift arms and legs up pointing to the sky and repeat while keeping your core tight

Bodyweight V-Ups

Be sure to focus on hips and glutes on this movement, not your arms and shoulders

Heavy Banded Kettlebell Swings

W1/D3 Lower Body & Core

Just getting back to it after week off because of Covid and phew I missed this!

Amanda

Oh jeeez! So sweaty and fun. Works fine to do at home with some moderation. Used a bootyband and pilates ring for some of the excercises!

W1/D1 Lower Body & Core

Great workout for this morning. I already feel sore 🤣

Shelby

W1/D2 Upper Body & Core

I’m really loving the change ups! It’s so nice to have workouts that aren’t my basic go-tos. Like the bird dog today 😅 I love feeling challenged but still able to push myself to accomplish it.

Very good workout. Got very sweaty and tired after the workout. Worked fine to do at home which is super great!

W1/D4 Upper Body & Core

Really good workout. My Lower body burns!

W2/D1 Lower Body & Core

The other upper body workouts are a bit more challenging and have more various excercises. But anyway, I got tired after this.

W2/D2 Upper Body & Core

Good workout for burning legs and core tomorrow!

W2/D3 Lower Body & Core

Some workouts repeated, I don't think it was intentional, so I just substituted them for other lifts

Jordin

W2/D4 Upper Body & Core

W3/D1 Lower body & Core

W3/D2 Upper Body & Core

AWESOME workout!! Really good and good change of excercises. The DB split stance RDL will definitely, absolutley, guaranteed feel in body tomorrow and I am so looking forward to it. It felt so good!

W3/D3 Lower Body & Core

Jennifer Guinn

The first part were the best one. Like the upperbody excercises!

W3/D4 Upper Body & Core

W4/D1 Lower Body & Core

W4/D2 Upper Body & Core

Good last leg workout for this program, felt more energetic than I did when I started this program. Also great workout since it works fine to do at home.

W4/D3 Lower Body & Core

Wow. The best and hardest upperbody workout from this program. Nothing to complain about. Hard and sweaty!

W1/D3 Lower Body & Core

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