Name: Playbook - London Papamichael - W3/D1 Legs & lower back
Uploaded: 2023-03-18T20:00:27.384Z
Duration: 70 min
Description: W3/D1 Legs & lower back

Rebecca

Shellane

good workout, I added some exercises for the inside thighs afterwards.  had energy left! The donkey ones tho, no matter how much you make them, they feel the next day 🐴

Jeffrey Brian Lewis

I did it London🙌🏼💯🤗Feels great, my legs can thank me later for being in such a great superwoman shape🦸🏻‍♀️😅

Jeanette

My legs thank you for your workout. Focused on the hamstring -glute tie in as l performed all of the posterior chain movements. 🔥🔥🔥 #athlete4life #teamLondon

Started this Monday off on a short nights sleep, but for any program to work you have to stay committed. Hit this leg workout at 4:30 AM. Had that tired sick to the stomach feeling after finishing but also felt a great sense of accomplishment for grinding out the start to my week. Week 3 Bigger Stronger off to a great start. Let’s Go 💯

"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

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

W3/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

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

Mica

W2/D1 Legs & lower back

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! 💪🏽💪🏽

Justin

My triceps told me to tell you thank you. ❤

W2/D3 Shoulders & arms

W2/D4 Legs & lower back

Love training back! Used a different grip with the seated row for variety. Ooh wee. #bodybylondon #getthelondonlook

W2/D5 Chest/Back & Core

fantastic program.  feels in the biceps.  high energy!  yay! 👏🏽

Hey man. Keep going. That db curl radiation was fire. Thanks

W2/D6 Shoulders & arms

good morning monday!  good workout but I took it very calmly and with light weights after having a break in 2 w due to extreme back pain ... but this felt okay, now I will stretch.

W3/D2 Chest/back & core

Omg. Completley dead and burning arms! 🔥

Tricep kickbacks Will def. Feel later today! 👏🏽

Hwy man. Got a scale yesterday. Weighed in immediately at 239. Upon waking up at 235 and after my morning workout 229. Thank you.

W3/D3 Shoulders & arms

Today's workout was one of my best sessions in a while. I felt strong, pushed myself harder and my body felt every rep. Thanks London.

Oh i missed this energy agree this work out! Great workout for legs! Im now ready for the day

W3/D4 Legs & lower back

The lower DB rows are my favorite exercise out of this program. Feeling the burn for sure! #bodybylondon

Great workout for a awesome start of the week.

W3/D5 Chest/Back & Core

Sun outside and the absolutley best work out in a while. This was a great start of the day! Thanks london! 👏🏽☀️💪🏽

I love the lovato straight bar bicep curls. The 2/1/4 tempo is a slow burn. Definitely a great workout today.

Week three is in the books. Week 4 starts tomorrow. I’m definitely making gains with this bigger stronger program

W3/D6 Shoulders & arms

It's important to mentally connect with your workout. Just don't rush thru the set, be sure you're activating those muscles and feeling the squeeze before moving onto the next rep.

Great to be back at this program! Now We hit the last week with a awesome leg workout! So sweaty! 🥵 <— me right now.

W4/D1 Legs & lower back

Yo, DB pullover for the  win! Thank you London. More of these pretty please? #bodybylondon #playbook

High energy workout. Great for a thursday morning!

Used total gym for crunch set, recommend this. Got a feeling getting into the lower 200s will be a challenge.  Thanks for your help and support bro. Keep going

W4/D2 Chest/back & core

A real ”hit me in the face”-workout! Sweat is dripping.

W4/D3 Shoulders & arms

Loving the db deadlift today. It's one of those under rated exercises that needs to be included in all leg workouts. Thanks London.

Leg workouts! 🥰 this Will definitley make you sweat!

W4/D4 Legs & lower back

Finished the core section with 3 sets of 20 reps of the decline sit ups. Ooh my core will be talking tomorrow.

W4/D5 Chest/Back & Core

Today's workout got my tank tops happy. 💪 #bodybylondon

W3/D1 Legs & lower back

Community

More workouts from London Papamichael