Amanda

Rebecca

Killer leg workout. The Bulgarians got me 💀

Shelby

The same leg workout as before, but it was one of the greatest leg workouts I have done in a while so it doesent matter. No energy left Now. Legs are burning! 🔥

I surprised myself by going heavier on my barbell bridges! 🍑 Swole like a bumblebee

Shellane

Intense leg / lower back Day

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

Superset Exercises if you’re short on time.

Great warmup for leg day! Lift knee off the floor and kick back flexing your glutes then open your hips and bring your leg around high as possible. The reserve the motion and flex Glute again and repeat.

Fire hydrant & Kickback combo

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

1. Sit sideways on the leg press and position your foot in the middle of the platform. Place your free foot on the floor or away from the platform. 
2. Push your foot into the platform until your leg is extended without locking out your knee. 
3. Slowly lower the platform until your thigh and shin make a 90 degree angle. Hold for one second then push your heel into the platform to extend your leg back out without locking your knees. 
4. Repeat for the opposite leg.

Angled Unilateral Leg Press

Make sure to squeeze your glutes at the top of the movement.

Barbell Glute Bridge

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

Drive hood into pad, focus on control the weight and your hamstrings

Lying Hamstring Curl

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

• Adjust seat width so that you feel a slight stretch on your adductor muscles when your inner thighs are placed on the pads.
• Sit tall with proper posture ** Lean
Forward for advanced 
• Knees should be bent at approximately 90 degrees or more.
• Place feet on foot level or platform.
Upward Phase:
• Slowly squeeze your thighs together.
• Keep feet straight and pointed forward.
• Keep knees over feet.
• Hold Squeeze a few seconds at the end of movement.
Downward Phase:
• Slowly release your squeeze.
• Stop just short of the starting position.
• Repeat until desired repetitions are met.
• Don’t allow weight to slam back to starting position.

Adductor Machine

Sit at an abductor machine with your feet on the footrests and your hands on each handle grip. Your thighs will be on the inside of the leg pads. This is your starting position.
Step 2: Exhale as you push your legs against the thigh pads, separating your legs as far as possible.
Step 3: Hold for a moment and then inhale as you slowly return to the starting position.
Step 4: Repeat for a complete set.

Abductor Machine

Lift left leg and contract Glute at the top of the movement, then Lift right leg and contract Glute at the top of the movement, and then lift both legs contracting your glutes, that = 1 rep! 

** hold each contraction at the top for 2 secs

Reverse Hyper Extension variation

W2/D1  Legs & lower back

This was a killer workout. I was struggling to take the stairs after this one 🤣😁🤣..

Glad to be back and start with leg day. Will probably not be able to walk tomorrow and What i have missed that! 😶

W1/D1  Legs & lower back

My obliques are screaming. Barbell wood chops is a killer. Loved every bit of it

Long time i did chest or uppger body bc of a hurting shoulder, but this ones burns already!

W1/D2 Chest/back & core

This one definitely pushed me in a really good way. Loving the challenge 😁👍

Heavy but great start on a friday and this weekend! 💪🏽

very well composed workout that works great to do at home with weights and rubber bands and a little more repetitions. lats will burn tomorrow.

W1/D3 Shoulders, Arms &
Glutes

I truly understood what hustling for the muscle looks like after this workout today 😂😂😂🙏 nothing but gratitude to you. Number of times you corrected my form even though I am spamming you shows how dedicated you are 🤗🤗

Wasnt really feeling it today, but that wasnt your fault! The workout was great, just that my mind wasnt there to 100%. Better luck tomorrow!

Bruning leg workout. Felt great today, will ache tomorrow.

W1/D4 Legs & lower back

This is a killer workout. Looks easy but makes you sweat 😁

Great start of this week. Very sweaty workout

W1/D5 Chest/back & core

My glutes are on fire 🔥. Great Monday start ❤️

very well combined work out that leaves you completely exhausted with an aching butt 😬

W1/D6 Shoulders, Arms & Glutes

Wasnt feeling it today, better luck tomorrow! 😬

Great ab workouts. Both chest and ABS are burning Now! Phew!

Kettlebell woodchops are deceivingly effective. 💪🏾 #athlete4life #TeamLondon

W2/D2 Chest/back & core

The tricep exercises were definitely challenging. The slow motion gets you at times. At the end it’s a superb feeling to know that you are growing stronger with one set at a time

Really great workout, Also found a newly built gym in neighbourhood, so that was fun!

Good and really heavy arm workout if You maximize! Felt great and strong!

W2/D3 Shoulders, Arms &Glutes

There is definitely a significant improvement for second week compared to first one. It actually took me by surprise. Love every bit of it. This time my deadlifts were in super good form 😀.

I dont know if it was the PWO (that may have been quite strong), the sunny monday or the fact I havent been on the gym in a week, but a few PB was broken probably to the fact I am not beeing able to walk tomorrow… 🙃

Yo! Lean forward on the adductor/abductor machine and tell me what your booty feels like! 🐝🐝🐝🐝🐝

W2/D1 Legs & lower back

Community

More workouts from London Papamichael