Name: Playbook - London Papamichael - W2/D2 Leg & Core Workout (Shred)
Uploaded: 2021-01-18T11:48:46.172Z
Duration: 60 min
Description: W2/D2 Leg & Core Workout (Shred)

Shellane

Leg day was the Valentine my body needed.

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

Great leg workouts as usual! 🦵🏽🦵🏽

Rebecca

After today's leg session, I think I earned the nickname 🍑. Just saying.🤣 Get the London look. #bodybylondon

The perfect leg workout when you're on the road on staying local. My legs are ready for the Holidays! #teamLondon #bodybylondon

Drop set of 25 on BSQT is sneaky! Thanks London!

Shrey

Dude, some days I wonder why I keep putting myself thru this torture?!?!  Please remind me. 😂

Adam

20 seconds does not feel long until it comes to walking lunges at the end of leg day! #justsaying #bumblebee #swole

Simple but 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.

Knees slightly bent, brace your core, twist your body using your core, not arms.

Broomstick Twist

Sit plate on shins and extend legs forward then back, grab plate with hands and stretch back, that’s one rep!

Plate Core Pass

Keep arms straight and locked, shoulder back and down. Knees slightly bent and core engaged. Bring bar down to your right side then back up and then to the left and alternate. Focus on just using your core/torso to move to cable/bar from left to right. Each side is one rep

Cable Core Rotation (left to right)

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

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

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

Heels should be elevated on a plate to allow more focus on your quads. Feet are in a close stance with toes pointed out. Perform a slow 4 second count on the way down and explode up from the bottom.

Goblet Squat

Step out and as far as you can, for a better stretch in the glutes and hamstrings

Bodyweight Walking Lunges (far & wide)

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

Calf Raises

W2/D2 Leg & Core Workout (Shred)

Amanda

Mica

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

W1/D1 Back Workout (Shred)

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

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

W1/D2 Leg & Core 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)

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  :)

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.

W2/D5 Shoulder Workout (Shred)

The bird did rows snuck up on me. Excellent compound exercise. I will feel those tomorrow.

Great back session. Had my DB pullovers,  happy girl! #trainwithlondon

felt well needed and good after a full long day with an intensive group meeting for a study assignment.  nice to clear the brain!

W3/D1 Back Workout (Shred)

Leg work out on a Monday. Great way to start the week.

What have you done with me London !!! 6 rounds of hack squats 🤯 well that was my weekend there #nowalkingforme

Alternating side lunges hit like no other. DO IT!

W3/D2 Leg & Core Workout (Shred)

Decline cable Flys and push ups = swole status

What a ”slap in the face”-workout after a week of rest. Wooow. Muscles are already burning. 🔥

I really love how my upper body looks after a chest workout. Thanks London. #bodybylondon

W3/D3 Chest Workout (Shred)

Nice follow up workout after legs. 

Thanks London. #tanktop ready #bodybylondon

Best arm and ab workout in a while. 26c inside and sun is shining through the Windows so very hot and sweaty

W3/D4 Arm & Core Workout (Shred)

Omg london.  what have you done?!!!!!  so sickly sweaty but a VERY good workout.  Best shoulder workout in a long time!  And I also did not feel my shoulders hurting as usual... to much adrenaline!

The bent over DB rear laterial raises are the perfect finisher for this  shoulder exercise. Love how my delts are looking.

W3/D5 Shoulder Workout (Shred)

My lats look so good, just call me BATGIRL! 
#bodybylondon

I did those pullups LAST as a personal challenge I set for myself. I did it with a smile 😊 Thanks London. #bodybylondon

W4/D1 Back Workout (Shred)

Legs feeling strong and looking good for the weekend.

Don't sleep on those banded KB deadlifts. They hit the spot for real.

crazy good workout!  completely exhausted!  hope for proper sore muscles in the upcoming days!

W4/D2 Leg & Core Workout (Shred)

Great workout to start this weekend with! Hope to finish shred 2.0 this weekend! Feeling happy and energetic now when there is sun, blue sky and some daylight in Sweden again!

Solid pump 👊🏻 💥 👊🏻 
Can’t wait to see what you’re gonna cook up for 2021 my man!!

W4/D3 Chest Workout (Shred)

Great second to last workout on Shred 2.0, felt stringent than the beginning of the program! So success!

W4/D4 Arm & Core Workout (Shred)

Great finisher of this program. More Arnold pressens to the pepole!

Awesome 4 week workout plan!! Loved it & excited to see what’s next. Thanks brotha 👊🏻 💥 👊🏻

W2/D2 Leg & Core Workout (Shred)

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