Name: Playbook - London Papamichael - W3/D2 Leg & Core Workout (Shred)
Uploaded: 2021-01-18T11:46:27.922Z
Duration: 60 min
Description: W3/D2 Leg & Core Workout (Shred)

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

Shellane

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

Rebecca

Alternating side lunges hit like no other. DO IT!

Simple but effective strength workout and also taxes your central nervous system due to short rest periods for increased cardio vascular performance.

Curl your upper body all the way up toward your knees. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.

Bodyweight Sit-ups

Keep core tight, squeeze the med ball alternating back and fourth.

Russian Twist

Alternate each side bringing your knee to your elbow . 10 reps each knee

Decline Plank knees to elbow

In a lunge position alternative from left to right jumping up off the ground.

Bodyweight Alternating Lunge Jumps

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

Stand in the resistance band and have it around your upper back comfortably. Elevate your heels about an inch to focus on driving through the ball of foot to target your quads. Each rep
Is 1 1/2 reps. So go down parallel, the comeback halfway up then back down and then all the way up. That’s 1 rep 😅🔥

Banded Dumbbell Hack Squat

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

V-Squat (Hamstring Focused)

1. Sit sideways on the leg press and position your foot in the middle of the platform. Place your free foot on the floor or away from the platform. 
2. Push your foot into the platform until your leg is extended without locking out your knee. 
3. Slowly lower the platform until your thigh and shin make a 90 degree angle. Hold for one second then push your heel into the platform to extend your leg back out without locking your knees. 
4. Repeat for the opposite leg.

Angled Unilateral Leg Press

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

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)

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

Calf Raises

Spread legs as far as comfortably possible, alternate sides and hold resistance band above head as if it were a barbell. 10 reps each leg.

Alternating Side Lunge

W3/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)

Leg day was the Valentine my body needed.

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

W2/D2 Leg & Core 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  :)

Shrey

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)

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!!

Adam

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 👊🏻 💥 👊🏻

W3/D2 Leg & Core Workout (Shred)

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