Name: Playbook - London Papamichael - W4/D1 Legs & lower back
Uploaded: 2021-01-18T11:48:19.109Z
Duration: 70 min
Description: W4/D1 Legs & lower back

Phew! Awesome leg workout. Wont be able to go tomorrow as usual! 🍗🍗

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.

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)

Keep back pressed against the pad, using handles to keep stable and focus on using your hamstrings
First 2 sets are warmups

Seated Hamstring Curl

Feet slightly wider than shoulder width apart and feet up forward slightly, drive through your heels to focus on hamstrings

V-Squat (Hamstring Focused)

Feet shoulder width apart, secure shoulders comfortably in the pad, brace your core.

Reverse V Squat (Front Squat Variation)

Heels should be elevated on a plate to allow more focus on your quads. Feet are in a close stance with toes pointed out. Perform a slow 4 second count on the way down and explode up from the bottom.

Goblet Squat

1. Sit sideways on the leg press and position your foot in the middle of the platform. Place your free foot on the floor or away from the platform. 
2. Push your foot into the platform until your leg is extended without locking out your knee. 
3. Slowly lower the platform until your thigh and shin make a 90 degree angle. Hold for one second then push your heel into the platform to extend your leg back out without locking your knees. 
4. Repeat for the opposite leg.

Angled Unilateral Leg Press

Slow and controlled, hold the stretch part of the movement for 2 seconds

Donkey Calf Raise Machine

Don’t forget lower back is part of your core. Keep back flat during the movement.

Seated Good Mornings

• 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

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

W4/D1 Legs & lower back

Ouch! That’s all I can say about this workout 😂

Amanda

Great start to the last program I have lefr. Hey Ho lets go, August here We come!

good start to a new program!  get to see where this leads and if I survive

W1/D1  Legs & lower back

Great workout, but abs are never fun I have to admit! 😬

Was this program written for your worst enemy? 😈
Really heavy but nice workout. It felt good to wake up after a few unfocused hours in front of the computer.

W1/D2 Chest/back & core

Luis2720

I’m mad at your for the run the rack. It’s just rude. 😂

Yes! The Arnold presses Are back! Awesome! But the preacher curls after all the the db biceps curls, really? It wasnt nice of you. Thank you London, now I dont have any arms left. They fell off. 😬💪🏽 please help me search!

W1/D3 Shoulders & arms

Sunday sweat is real! Great variations of excercises!!

People underestimate the benefit of barbell good mornings. They are great for the core as well as a full body warmup. Thanks London

Shellane

Another great leg day in the books. Thanks London for holding me accountable to my workouts 👊

Justin

W1/D4 Legs & lower back

Great workout, think it would be even better in the morning when Im more energetic than in the Atternoon!

1 more to go for the week! Bigger Stronger Week1 💪

W1/D5 Chest/back & core

London! This was the best workout you have put together for shoulders and arms! totally finished now.  feel run over by a truck! 😩❤️

Boom. Here we go!! Beach time after this pump 👊🙌💪

W1/D6 Shoulders & arms

Db split stance 💔 sweaty and shaky legs

Today I revised my form on my seated good mornings. With a #40 straight bar, I really felt my lower back muscles work during my sets. Loved it. Thanks London.

You know the feeling when you dont have to train legs again for 3 days. Well I have that feeling. So glad it's done! Great workout 💪💪💪

W2/D1 Legs & lower back

Another one bites the dust. I love how the rest period counter holds me accountable for my breaks👊💪
Bigger/Stronger

W2/D2 Chest/back & core

Phu!  nice to be back, will definitely feel tomorrow!

Shoulders and arms on fire!! Thanks for the workouts pal👊💪

W2/D3 Shoulders & arms

🪦RIP my legs. 
Your leg workouts is the best, really get me to the end of energybank, but afterwards have so much new amazing energy (and sore legs)…

W2/D4 Legs & lower back

Hard workout after beeing off for a few weeks! 😬😬😬

W2/D5 Chest/Back & Core

I think arm day is my favorite. That being said I do not miss running the rack. 😀

W2/D6 Shoulders & arms

Great workout. The first one from this program I do in a real gym! Will definetly feel it Tomorrow.

W3/D1 Legs & lower back

W3/D2 Chest/back & core

Will absolutley burn tomorrow. Great start of a new week and month

W3/D3 Shoulders & arms

W3/D4 Legs & lower back

The workout was good, but I wasnt feeling 100% energy today! Got it done anyways

W3/D5 Chest/Back & Core

W3/D6 Shoulders & arms

Great workout to start a Sunny sunday with! 👍🏽

W4/D2 Chest/back & core

Awesome workout for shoulders/arms. Felt energetic afterwards. Arms are pumped and will hurt tomorrow. Yes! 💪🏽

W4/D1 Legs & lower back

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