Name: Playbook - London Papamichael - W4/D3 Lower Body & Core
Uploaded: 2021-01-18T11:46:02.968Z
Duration: 60 min
Description: W4/D3 Lower Body & Core

Good last leg workout for this program, felt more energetic than I did when I started this program. Also great workout since it works fine to do at home.

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.

In a lunge position alternative from left to right jumping up off the ground. 10
Reps each leg 20 total reps

Bodyweight Alternating Lunge Jumps

Keep core tight, squeeze glutes as hard as you can for a 2 sec hold at the top of the movement.

Reverse Hyperextension

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)

Wider stance than shoulder width and put your feet as forward as possible without any pain in knees during movement, this will allow you to target hamstrings and glutes. remember to drive through your heels. 
*last set is a dropset 😉

V-Squat Wide Stance Squats

Feet close together. Keep knees slightly bent. Kick your hips back to start the movement allowing the focus to be on your hamstrings. Keep the bar close to your legs as possible for maximum performance.

Barbell Straight Leg Deadlift

Step out and as far as you can, for a better stretch in the glutes and hamstrings

Bodyweight Walking Lunges (far & wide)

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.

Slow and controlled movement. This is going to target your lower back and hamstrings. Keep core braced throughout the movement.

Seated Good Mornings

Brace your upper body by grabbing something, lift legs up and down focusing on your abs

Exercise Ball Leg Lift

Only allow your upper back to touch the ball, keep hips up, glutes and core contracted through the entire movement. Use any kind of weight to add difficulty.

Stability Ball Torso Twist

W4/D3 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/D3 Lower Body & Core

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