Name: Playbook - London Papamichael - W3/D1 Lower body & Core
Uploaded: 2021-01-18T11:46:18.242Z
Duration: 60 min
Description: W3/D1 Lower body & Core

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.

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

Brace your core and focus on constant tension on your quads.

Leg Extension

Drive hope into the pad, brace core, slow and controlled. Last set is a dropset

Machine Leg Curl

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

Reverse V Squat (Front Squat Variation)

Place dumbbell comfortably on hips, feet shoulder width apart, and make sure you’re squeezing you’re glutes for atleast 2 secs. Increase weight each set.

Dumbbell Glute Bridge

Stand with your feet wider than shoulder width, at about the same stance you would set up for a sumo deadlift. The toes should be slightly turned outwards. Shift your weight into your left foot, while simultaneously picking up your right toes and allowing your right heel move freely if need. Descend into a deep lateral lunge, focusing on sitting down instead of pushing your hips back, making sure to keep your left foot fully planted, and your right leg completely straight. Your chest should remain upright with the hips down. When ready, drive through the left foot, going over to your right and finishing the rep on that side.

Bodyweight Alternating Cossack Squats

Keep slight bend in knees, slow and controlled

Leg Press Calf Raise

• 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

Take a knee, grip kettlebell from the sides and bring up from the to the alternate side focusing on your torso/core to control the movement. 20 reps each side.

Kettlebell Torso Woodchop

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

Plate Core Pass

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

Broomstick Twist

W3/D1 Lower body & Core

Just getting back to it after week off because of Covid and phew I missed this!

Amanda

Oh jeeez! So sweaty and fun. Works fine to do at home with some moderation. Used a bootyband and pilates ring for some of the excercises!

W1/D1 Lower Body & Core

Great workout for this morning. I already feel sore 🤣

Shelby

W1/D2 Upper Body & Core

Very sweaty as first workout after a few days of vacation. Phew! Hot!

W1/D3 Lower Body & Core

I’m really loving the change ups! It’s so nice to have workouts that aren’t my basic go-tos. Like the bird dog today 😅 I love feeling challenged but still able to push myself to accomplish it.

Very good workout. Got very sweaty and tired after the workout. Worked fine to do at home which is super great!

W1/D4 Upper Body & Core

Really good workout. My Lower body burns!

W2/D1 Lower Body & Core

The other upper body workouts are a bit more challenging and have more various excercises. But anyway, I got tired after this.

W2/D2 Upper Body & Core

Good workout for burning legs and core tomorrow!

W2/D3 Lower Body & Core

Some workouts repeated, I don't think it was intentional, so I just substituted them for other lifts

W3/D1 Lower body & Core

Community

More workouts from London Papamichael