Name: Playbook - London Papamichael - W3/D3 Lower Body & Core
Uploaded: 2021-01-18T11:45:12.379Z
Duration: 60 min
Description: W3/D3 Lower Body & Core

AWESOME workout!! Really good and good change of excercises. The DB split stance RDL will definitely, absolutley, guaranteed feel in body tomorrow and I am so looking forward to it. It felt so good!

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.

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

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

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

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

Main focus is on the leg that is forward. The back leg is just for balance, kick your hips back and focus on your hamstring only. Do not come all the way up, 3/4 of the way up to keep constant tension on your hamstrings. 15 reps each leg*

DB Spilt Stance RDL

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

Reverse Hyperextension

Keep knees bent, bring knee to your chest and back down. Focus on keeping your core right and using your lower abs and not hips to bring your legs up.

Bodyweight Reverse Crunch

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

Russian Twist

Start high, then mid, then low and repeat, should be 15 total reps each side.

3-way Cable Woodchop (Core)

W3/D3 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/D3 Lower Body & Core

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