Name: Playbook - London Papamichael - W3/D3 Glute Workout
Uploaded: 2021-01-18T11:49:41.234Z
Duration: 60 min
Description: W3/D3 Glute Workout

Rebecca

Fun and sweaty lunchworkout! Great job to me and you london!

Hard and intensive workout. The sweat is dripping and muscles burn. 💪🏽

Shellane

The satisfaction i feel after every single one of your workouts is insane!!! Loves it🤩🤗💕

Jeanette

Most popular day for all my female clients, Glute Workouts! Really focus on good form and mind muscle connection and really contracting your glutes.

Reverse lunge, then step into your side lunge. That equals one rep. Perform 10 total reps each leg.

Cable Reverse Lunge + Side Lunge

Alternate leg from left to right by lifting up and squeezing your Glute, that is one rep. Add ankle weights to make it more difficult.

Alternating Glute kick back

Wide stance as possible with toes facing out. Squat down keeping chest up and flex glutes at the top of the movement. Increase the weight each set.

Dumbbell Sumo Squat

Keep core tight, grip the bar tight. Push through your heels to activate your glutes more, and squeeze your glutes at the top of the movement.

Barbell Squats

Feet about shoulder width apart, slow and controlled. Last set is a dropset

Leg Press

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

Feet shoulder with apart raise hips and flex glutes then open legs and as far as possible to activate abductors.

Banded Glute Bridge + Abductors

Keep core tight, squeeze glutes as hard as you can for a 2 sec hold at the top of the movement.

Reverse Hyperextension

W3/D3 Glute Workout

time to take up training again after a long-term foot injury.  of course I choose London's program.  really sweaty!

Anonymous

W1/D1 Leg & Glute Workout

Sweaty as hell! Body ache after yesterday. But its just to get over it and do it again!

Great workout. Felt good after wards even if I wasnt that into it before I started to be honest!

I really liked this workout! I like a workout that I’m exhausted after.

Amanda

W1/D2 Total Body Workout 1

W1/D3 Glute Workout

Great start to the weekend. First weeks four workouts was very great and sweaty. Perfect re-start after some time off!

Slow start after 2 weeks of illness, but Felt good to Sweat again. Thanks london! 🙏🏽

Pretty sore, day 3. Hurts to squat and stand in any point throughout the day 🙏🏼😂

W1/D4 Total Body Workout 2

Felt good to Sweat a bit and Clean the brain!

Leg day, exactly What i needed this monday! Great program and love the amount of squats!

There were a bit too much squats but i was able to finish the workout!!👍🏽👍🏽

Alin

W2/D1 Leg & Glute Workout

Wasnt awake for this early workout, now in sweaty and almost dead! Great and sweaty workout!

heavy and sweaty workout that is great to do even at home.  this will be felt throughout the whole body tomorrow!  nice!

W2/D2 Total Body Workout 1

Long time no see!  sweaty but nice that it burned a little.  looking forward to this month which I hope will be better from a health perspective 🥺

Had hope for a little more burn than it was… 😢

Not as hard as the other glutes workouts. But good

W2/D3 Glute Workout

Great morning workout. Felt energized and it was not just the coffein. 🧃

Hard, sweaty and burning. Exactly as it should be!

W2/D4 Total Body Workout 2

W3/D1 Leg & Glute Workout

Sweaty as hell. My leg ess already aching after yesterday. Will probably not be able go walk tomorrow. Thanks london!

W3/D2 Total Body Workout 1

Great wake up workout. Felt great but have some issues with one shoulder which wasnt good. But a great workout

W3/D4 Total Body Workout 2

Monday, sun is shining in Sweden and made this some kind of sauna workout, phew! Soooo Warm and sweaty! 🫨

What have you Done to me? So sweaty and totally finished! 🏁

W4/D1 Leg & Glute Workout

Very good friday sweat, ready for the weekend!

I love that every workout is a challenge.... that it makes me grow and feel like ”i got this”...i surprise myself every time with the strength i have inside me. I’m already missing this program or should i do it all over again....hmmm 🤔☺️

W4/D2 Total Body Workout 1

A great last glute workout at this program. Still hard and sweaty!

W4/D3 Glute Workout

Great morning workout. Musses some legs/glutes For it to be the last on the program!

Ended this program sweaty and heavy. Felt stronger than the first day at this program. 💪🏽

Ta Da!!!! Finished. Feeling confident in my clothes. Thank you London

W3/D3 Glute Workout

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