Name: Playbook - London Papamichael - W3/D4 Legs & lower back
Uploaded: 2023-03-18T20:00:27.395Z
Duration: 90 min
Description: W3/D4 Legs & lower back

Rebecca

Today's workout was one of my best sessions in a while. I felt strong, pushed myself harder and my body felt every rep. Thanks London.

Shellane

Oh i missed this energy agree this work out! Great workout for legs! Im now ready for the day

I liked the single leg presses. It's not necessary to use a heavy weight, just go lower and feel that hamstring sing! Love it!!!

Leg day is all about commitment and determination. Lucky for me l got plenty of both. Love the drop sets my friend.

"Today we are hitting legs and lower back. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

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

Keep back pressed against the pad, control the weight on the way down and back up, drive through your heels. First two sets are warmup.
last set is a dropset try to get 15 reps

Hack Squat

Focus on driving through your heel instead of your whole foot, that will allow my focus on your hamstrings and quads.10 reps each leg*

Leg Press (Single Leg)

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

Wrap brand around waist and tie it to something sturdy. 
Feet closer than shoulder width apart, slight bend in knees, keep hips back and bend dragging the kettle bell down your legs, keep back and control on the way up focusing on hamstrings and squeeze glutes and bring hips forward at the end and repeat

Banded RDL w/ Kettlebell

Keep slight bend in knees, slow and controlled

Leg Press Calf Raise

Knees slight bent, bend with your upper body forward while braving your core and repeat

Barbell Good-mornings

W3/D4 Legs & lower back

Hopefully im back now after a few month with way to much allergies. Workout felt very good!

Always a pleasure. My legs felt strong and helped me run a little faster today.

Feels good to be back. Legs told me to tell you thank you

W1/D1  Legs & lower back

Wasnt feeling at all today! Workout looks great tho!

Loved the ab section at the end. I will feel my core before tomorrow’s alarm goes off! Thanks coach!

This is the type of workout I need to start my weekend.

Amanda

W1/D2 Chest/back & core

Great workout. The Arnold presses Are always best!

GraceRylan15!!

W1/D3 Shoulders & arms

Luis2720

If you see something burning its probably my legs! 🔥

Those db deadlifts rare sneaky. My hamstrings thank you!

W1/D4 Legs & lower back

Really liked the core exercises in this one.

Great and heavy workout. Perfect for a monday morning 6.30!

W1/D5 Chest/back & core

Round up this friday With a killar workout! Thanks london and happy friday!

really good workout.  ask blacksmith varied exercises.  never got tired of the excercises! Great variation! 💪🏽

W1/D6 Shoulders & arms

My legs were still aching from last leg workouts. Tomorrow = 🦽Awesome workout

Mica

W2/D1 Legs & lower back

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

good workout.  I'm completely finished now! Love the Arnold presses tho! 💪🏽💪🏽

Justin

My triceps told me to tell you thank you. ❤

W3/D4 Legs & lower back

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