Name: Playbook - London Papamichael - W4/D1 Leg & Glute Workout
Uploaded: 2021-01-18T11:49:15.516Z
Duration: 60 min
Description: W4/D1 Leg & Glute Workout

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

Rebecca

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

My 🍑🍑🍑 fill out my pants nicely.

Shellane

Amazing how your program can teach me how to be so strong💪🏼💪🏼
All the way from 🇺🇸 to 🇸🇪
That’s the beauty....everyone from all around the world🌎 can get fit training with you London🔥❤️

Jeanette

It’s a perfect start ... it feels so refreshing. Thanks coach

Most of clients are women and there main focus is toning and shaping there glutes & legs. Let me show you how it’s done!

Great warmup for leg day! Lift knee off the floor and kick back flexing your glutes then open your hips and bring your leg around high as possible. The reserve the motion and flex Glute again and repeat.

Fire hydrant & Kickback combo

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

Feet shoulder width apart, toes pointed out. Lock in shoulder and upper back, brace your core and drive through the movement with your legs. Last set is a dropset, decrease the weight enough to allow to to perform 20 reps with good form.

Hex Bar Squat w/ Resistance Band

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

Dumbbell Sumo Squat

Wrap band above the knees, place heels on foam roller firmly and lift up with your hips and squeezing your glutes at the top of the movement.

Banded Foam Roller Glute Bridge

W4/D1 Leg & 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!

W4/D1 Leg & Glute Workout

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