Name: Playbook - London Papamichael - W4/D2 Leg & Core Workout (Shred)
Uploaded: 2021-01-18T11:46:23.051Z
Duration: 60 min
Description: W4/D2 Leg & Core Workout (Shred)

Legs feeling strong and looking good for the weekend.

Shellane

Don't sleep on those banded KB deadlifts. They hit the spot for real.

crazy good workout!  completely exhausted!  hope for proper sore muscles in the upcoming days!

Rebecca

The KB walking lunges require focus so don't go super heavy. Good form gets you results.

Kettlebell figure 8 walking lunges are a great way to hit those adductor muscle.

Simple but effective strength workout and also taxes your central nervous system due to short rest periods for increased cardio vascular performance.

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

Superset Exercises if you’re short on time.

Perform plank with stability ball and rotate your arms clockwise for 5 reps then counterclockwise for 5 reps, repeat until you do 20 total reps.

Stability Ball Plank with rotation.

Lift up and forward while contracting your abs

Decline Bench Sit Up

Keep arms straight and locked, shoulder back and down. Knees slightly bent and core engaged. Bring bar down to your right side then back up and then to the left and alternate. Focus on just using your core/torso to move to cable/bar from left to right. Each side is one rep

Cable Core Rotation (left to right)

Drive hope into the pad, brace core, slow and controlled. Last set is a dropset

Machine Leg Curl

Brace your core and focus on constant tension on your quads.

Leg Extension

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.

Barbell Squats

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

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

Leg Press

Great unilateral movement. To focus more on the quads press through on the ball of your foot through the movement. To focus more on your glutes press through your heel.

Dumbbell Bulgarian Split Squat

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

Pass the kettlebelle between your legs back and fourth as you lunge.

Kettlebell Walking Lunges

Make sure to get a good stretch and then to fully contract calf.

Calf Raises

W4/D2 Leg & Core Workout (Shred)

Amanda

Mica

It’s always awesome to workout to your plan. I enjoyed it thoroughly. 👍👍

W1/D1 Back Workout (Shred)

I really thought it’s either I saw London or Heaven 🔥🦿🥲

I love love love it. This was amazing one .

Those single leg bridges are no joke! It's like the icing on your cupcake! 🧁#bodybylondon

W1/D2 Leg & Core Workout (Shred)

This feels like a cop arresting me for working out too hard 🔥💪🏽👮🏻‍♂️

These workouts are designed with great care. I feel that after completing the workout. My heart pace went up and down as if I am doing a huge HIIT workout. #mythbusted

W1/D3 Chest Workout (Shred)

Shelby

It’s so good to be back. My core is screaming 🤣🤣🤣

W1/D4 Arm & Core Workout (Shred)

My tank tops and shoulders thank you. 😊 #bodybylondon

W1/D5 Shoulder Workout (Shred)

Another day, another smashed workout 🏋️‍♀️

Katya

Ouch. Another session smashed in the books 📚

W2/D1 Back Workout (Shred)

Leg day was the Valentine my body needed.

The wide walking lunges are the bomb dot com! #bodybylondon

W2/D2 Leg & Core Workout (Shred)

Chest workout so good, my sleeves fell off! #swolepatrol #bodybylondon

Great chest workout. The decline push-ups are no joke! I definitely noticed my increased strength since training with London.

Great but heavy workout. Will feel it in the muscles tomorrow!

W2/D3 Chest Workout (Shred)

Excellent core section at the end! My obliques thank you. 😊 #trainwithlondon

hey, great workout.  was not at home with usual weights but think it worked quite well anyway.  Guess we will see tomorrow  :)

Shrey

W2/D4 Arm & Core Workout (Shred)

nice to Work out again after a week in another city with only freezing walks.  fun with new exercises on the program.

W2/D5 Shoulder Workout (Shred)

The bird did rows snuck up on me. Excellent compound exercise. I will feel those tomorrow.

Great back session. Had my DB pullovers,  happy girl! #trainwithlondon

felt well needed and good after a full long day with an intensive group meeting for a study assignment.  nice to clear the brain!

W3/D1 Back Workout (Shred)

Leg work out on a Monday. Great way to start the week.

What have you done with me London !!! 6 rounds of hack squats 🤯 well that was my weekend there #nowalkingforme

Alternating side lunges hit like no other. DO IT!

W3/D2 Leg & Core Workout (Shred)

Decline cable Flys and push ups = swole status

What a ”slap in the face”-workout after a week of rest. Wooow. Muscles are already burning. 🔥

I really love how my upper body looks after a chest workout. Thanks London. #bodybylondon

W3/D3 Chest Workout (Shred)

Nice follow up workout after legs. 

Thanks London. #tanktop ready #bodybylondon

Best arm and ab workout in a while. 26c inside and sun is shining through the Windows so very hot and sweaty

W3/D4 Arm & Core Workout (Shred)

Omg london.  what have you done?!!!!!  so sickly sweaty but a VERY good workout.  Best shoulder workout in a long time!  And I also did not feel my shoulders hurting as usual... to much adrenaline!

The bent over DB rear laterial raises are the perfect finisher for this  shoulder exercise. Love how my delts are looking.

W3/D5 Shoulder Workout (Shred)

My lats look so good, just call me BATGIRL! 
#bodybylondon

I did those pullups LAST as a personal challenge I set for myself. I did it with a smile 😊 Thanks London. #bodybylondon

W4/D1 Back Workout (Shred)

Great workout to start this weekend with! Hope to finish shred 2.0 this weekend! Feeling happy and energetic now when there is sun, blue sky and some daylight in Sweden again!

Solid pump 👊🏻 💥 👊🏻 
Can’t wait to see what you’re gonna cook up for 2021 my man!!

Adam

W4/D3 Chest Workout (Shred)

Great second to last workout on Shred 2.0, felt stringent than the beginning of the program! So success!

W4/D4 Arm & Core Workout (Shred)

Great finisher of this program. More Arnold pressens to the pepole!

Awesome 4 week workout plan!! Loved it & excited to see what’s next. Thanks brotha 👊🏻 💥 👊🏻

W4/D2 Leg & Core Workout (Shred)

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