Name: Playbook - London Papamichael - W3/D4 Legs & lower back
Uploaded: 2021-01-18T11:46:51.368Z
Duration: 65 min
Description: W3/D4 Legs & lower back

Good last leg workout for this week, sweaty!

Rebecca

Definitely felt the lying hamstrings exercise today

Shellane

Intense leg day , let’s go!

Go as heavy as you can with good form. Try to increase the weight each set. 

Superset Exercises if you’re short on time.

Place band underneath in the center of each foot and place behind neck like a barbell, brace core and bend the top
Half off your body forward without kicking your hips back. This should be a slow a controlled movement. Bracing your core the whole time.

Banded Good mornings

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

Reverse Hyperextension

Brace your core and focus on constant tension on your quads. First 2 sets are warmups. Last is a dropset

Leg Extension

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

Lying Hamstring Curl

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

Leg Press

Stretch as much as possible on the way down and squeeze glutes at the top
 of the movement.

DB Sumo Squat

Feet close together but not touching, slight bend I your knees, shoulder back/locked in, drag weight down your legs, only come 3/4 of the way up to keel tension in your hamstrings

DB Straight Leg Deadlift

Keep slight bend in knees, slow and controlled

Leg Press Calf Raise

Want a good mid stride here. Ties straight ahead or pointed out slightly, do not let your knee cave in.

DB Walking Lunge

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

• 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

W3/D4 Legs & lower back

This was a killer workout. I was struggling to take the stairs after this one 🤣😁🤣..

Glad to be back and start with leg day. Will probably not be able to walk tomorrow and What i have missed that! 😶

W1/D1  Legs & lower back

My obliques are screaming. Barbell wood chops is a killer. Loved every bit of it

Long time i did chest or uppger body bc of a hurting shoulder, but this ones burns already!

Shelby

W1/D2 Chest/back & core

This one definitely pushed me in a really good way. Loving the challenge 😁👍

Heavy but great start on a friday and this weekend! 💪🏽

very well composed workout that works great to do at home with weights and rubber bands and a little more repetitions. lats will burn tomorrow.

W1/D3 Shoulders, Arms &
Glutes

I truly understood what hustling for the muscle looks like after this workout today 😂😂😂🙏 nothing but gratitude to you. Number of times you corrected my form even though I am spamming you shows how dedicated you are 🤗🤗

Wasnt really feeling it today, but that wasnt your fault! The workout was great, just that my mind wasnt there to 100%. Better luck tomorrow!

Bruning leg workout. Felt great today, will ache tomorrow.

W1/D4 Legs & lower back

This is a killer workout. Looks easy but makes you sweat 😁

Great start of this week. Very sweaty workout

W1/D5 Chest/back & core

My glutes are on fire 🔥. Great Monday start ❤️

very well combined work out that leaves you completely exhausted with an aching butt 😬

W1/D6 Shoulders, Arms & Glutes

Amanda

Killer leg workout. The Bulgarians got me 💀

W2/D1  Legs & lower back

Wasnt feeling it today, better luck tomorrow! 😬

Great ab workouts. Both chest and ABS are burning Now! Phew!

Kettlebell woodchops are deceivingly effective. 💪🏾 #athlete4life #TeamLondon

W2/D2 Chest/back & core

The tricep exercises were definitely challenging. The slow motion gets you at times. At the end it’s a superb feeling to know that you are growing stronger with one set at a time

Really great workout, Also found a newly built gym in neighbourhood, so that was fun!

Good and really heavy arm workout if You maximize! Felt great and strong!

W2/D3 Shoulders, Arms &Glutes

There is definitely a significant improvement for second week compared to first one. It actually took me by surprise. Love every bit of it. This time my deadlifts were in super good form 😀.

I dont know if it was the PWO (that may have been quite strong), the sunny monday or the fact I havent been on the gym in a week, but a few PB was broken probably to the fact I am not beeing able to walk tomorrow… 🙃

Yo! Lean forward on the adductor/abductor machine and tell me what your booty feels like! 🐝🐝🐝🐝🐝

W3/D4 Legs & lower back

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