Name: Playbook - London Papamichael - W2/D1 Legs & lower back
Uploaded: 2023-03-18T20:00:27.360Z
Duration: 70 min
Description: W2/D1 Legs & lower back

My legs were still aching from last leg workouts. Tomorrow = 🦽Awesome workout

Rebecca

Shellane

Mica

Loved the seated hamstrings curl exercise the best today. Sitting in the pocket with another sec gave me the squeeze l needed. Thanks London.

Hardest part aside from the workout is finding things to do in place of equipment we dont have 😖 but as usual you kick my butt 😁

Glenn

Legs be burnin. Bigger stronger, let's go💪💪

Justin

Fantastic insight. I forgot something but did get in a 1000m row

Jeffrey Brian Lewis

Another great leg work out in the books. Start your week off with a bang. Until Thursday legs💪

I hope i can walk up the stairs to the locker room😅
This is the best way to start a weekend, working my a— off🔥💯

Jeanette

My hamstrings are the hardest muscle to work because of the dense muscle. Today you got to them London, thank you for the great workout. 👍

You plucked my hamstrings today! Thanks London

Morning leg session to start week 2 is complete. Definitely walking funny out of the gym. Lifting in a small town gym, I do not have access to all the leg machines in the program but London messaged with me to come up with alternative lifts. So awesome having that available.

"Today we are hitting legs and lower back. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

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

Feet slightly wider than shoulder width apart and feet up forward slightly, drive through your heels to focus on hamstrings first 2 sets are warmups

V-Squat (Hamstring Focused)

Feet shoulder width apart, secure shoulders comfortably in the pad, brace your core.

Reverse V Squat (Front Squat Variation)

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

W2/D1 Legs & lower back

Hopefully im back now after a few month with way to much allergies. Workout felt very good!

Always a pleasure. My legs felt strong and helped me run a little faster today.

Feels good to be back. Legs told me to tell you thank you

W1/D1  Legs & lower back

Wasnt feeling at all today! Workout looks great tho!

Loved the ab section at the end. I will feel my core before tomorrow’s alarm goes off! Thanks coach!

This is the type of workout I need to start my weekend.

Amanda

W1/D2 Chest/back & core

Great workout. The Arnold presses Are always best!

GraceRylan15!!

W1/D3 Shoulders & arms

Luis2720

If you see something burning its probably my legs! 🔥

Those db deadlifts rare sneaky. My hamstrings thank you!

W1/D4 Legs & lower back

Really liked the core exercises in this one.

Great and heavy workout. Perfect for a monday morning 6.30!

W1/D5 Chest/back & core

Round up this friday With a killar workout! Thanks london and happy friday!

really good workout.  ask blacksmith varied exercises.  never got tired of the excercises! Great variation! 💪🏽

W1/D6 Shoulders & arms

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

good workout.  I'm completely finished now! Love the Arnold presses tho! 💪🏽💪🏽

My triceps told me to tell you thank you. ❤

W2/D1 Legs & lower back

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