Name: Playbook - London Papamichael - W3/D1 Legs & lower back
Uploaded: 2021-01-18T11:45:53.871Z
Duration: 70 min
Description: W3/D1 Legs & lower back

Great workout. The first one from this program I do in a real gym! Will definetly feel it Tomorrow.

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.

Focus on driving through your heel instead of your whole foot, that will allow my focus on your hamstrings and quads.10 reps each leg*

Leg Press (Single Leg)

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)

Wrap brand around waist and tie it to something sturdy. 
Feet closer than shoulder width apart, slight bend in knees, keep hips back and bend dragging the kettle bell down your legs, keep back and control on the way up focusing on hamstrings and squeeze glutes and bring hips forward at the end and repeat

Banded RDL w/ Kettlebell

Stand on band and rest it on your traps, heels are elevated to focus on driving through the balls of your feet to hit the quads. These are going to be 1 1/2 reps = Go down parallel then come half way up then back down to parallel then come all the way up, that = 1 titan rep

Banded Dumbbell
Hack Squat (heels elevated)

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

Lying Hamstring Curl

• 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

Don’t forget lower back is part of your core. Keep back flat during the movement.

Seated Good Mornings

Slow and controlled, hold the stretch part of the movement for 2 seconds

Donkey Calf Raise Machine

W3/D1 Legs & lower back

Ouch! That’s all I can say about this workout 😂

Amanda

Great start to the last program I have lefr. Hey Ho lets go, August here We come!

good start to a new program!  get to see where this leads and if I survive

W1/D1  Legs & lower back

Great workout, but abs are never fun I have to admit! 😬

Was this program written for your worst enemy? 😈
Really heavy but nice workout. It felt good to wake up after a few unfocused hours in front of the computer.

W1/D2 Chest/back & core

Luis2720

I’m mad at your for the run the rack. It’s just rude. 😂

Yes! The Arnold presses Are back! Awesome! But the preacher curls after all the the db biceps curls, really? It wasnt nice of you. Thank you London, now I dont have any arms left. They fell off. 😬💪🏽 please help me search!

W1/D3 Shoulders & arms

Sunday sweat is real! Great variations of excercises!!

People underestimate the benefit of barbell good mornings. They are great for the core as well as a full body warmup. Thanks London

Shellane

Another great leg day in the books. Thanks London for holding me accountable to my workouts 👊

Justin

W1/D4 Legs & lower back

Great workout, think it would be even better in the morning when Im more energetic than in the Atternoon!

1 more to go for the week! Bigger Stronger Week1 💪

W1/D5 Chest/back & core

London! This was the best workout you have put together for shoulders and arms! totally finished now.  feel run over by a truck! 😩❤️

Boom. Here we go!! Beach time after this pump 👊🙌💪

W1/D6 Shoulders & arms

Db split stance 💔 sweaty and shaky legs

Today I revised my form on my seated good mornings. With a #40 straight bar, I really felt my lower back muscles work during my sets. Loved it. Thanks London.

You know the feeling when you dont have to train legs again for 3 days. Well I have that feeling. So glad it's done! Great workout 💪💪💪

W2/D1 Legs & lower back

Another one bites the dust. I love how the rest period counter holds me accountable for my breaks👊💪
Bigger/Stronger

W2/D2 Chest/back & core

Phu!  nice to be back, will definitely feel tomorrow!

Shoulders and arms on fire!! Thanks for the workouts pal👊💪

W2/D3 Shoulders & arms

🪦RIP my legs. 
Your leg workouts is the best, really get me to the end of energybank, but afterwards have so much new amazing energy (and sore legs)…

W3/D1 Legs & lower back

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