Name: Playbook - London Papamichael - W4/D1 Lower Body & Core
Uploaded: 2021-01-18T11:47:28.003Z
Duration: 60 min
Description: W4/D1 Lower Body & Core

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.

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

• 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

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

If you don’t have an Ab roller, use a barbell with weights, trx, or even the seat on the row machine.

Ab Rollout (Core)

In a plank position sit your feee elevated on a chair, bed, table, etc bring your knee to your elbow and alternate each leg

Bodyweight Decline Plank

Laying down lift legs off the ground 6 inches lift arms and shoulders off the ground will contrasting your core and hold that position. 

*For added difficulty Hold something heavy in your hands.

Bodyweight Hollow Hold

W4/D1 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

W4/D1 Lower Body & Core

Community

More workouts from London Papamichael