Name: Playbook - London Papamichael - W4/D4 Legs & lower back
Uploaded: 2023-03-18T20:00:27.417Z
Duration: 90 min
Description: W4/D4 Legs & lower back

Rebecca

Loving the db deadlift today. It's one of those under rated exercises that needs to be included in all leg workouts. Thanks London.

Shellane

Leg workouts! 🥰 this Will definitley make you sweat!

The drop set on the leg extension is 🔥🔥 Love this program so much. Might have to repeat it!

Legs 90% done this AM. I will finish the last two exercises after my work day. @itsBreckenbro28 and I will hit the gym for the 3rd day in a row of 2 a day sessions. #committedtofinishstrong #YOUOWEYOU

"Today we are hitting legs and lower back. Make sure to push yourself. Share your results with me on Instagram @itslondonbro"

Brace your core and focus on constant tension on your quads. First 2 sets are warmups. Last is a dropset

Leg Extension

Drive hips into pad, focus on control the weight and your hamstrings

Lying Hamstring Curl

Keep back pressed against the pad, control the weight on the way down and back up, drive through your heels. First two sets are warmup.
last set is a dropset try to get 15 reps

Hack Squat

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

Leg Press

1. Set the rack up just below your elbow 

2. Put the bar in the crease of your elbows

3. Keep elbows tight to your sides

4. Squeeze hands together or have palms facing the ceiling

5. Get hips under the bar, grab a big belly breath and squat it up from the rack

6. Take a couple steps back, settle the bar, and grab more air if you can

7. Squat down until elbows touch thighs or fall in between

8. Stand up, Repeat and get massively athletic

Zercher Squat

Stretch as much as possible on the way down and squeeze glutes at the top
 of the movement.

DB Sumo Squat

Feet close together but not touching, slight bend I your knees, shoulder back/locked in, drag weight down your legs, only come 3/4 of the way up to keel tension in your hamstrings

DB Straight Leg Deadlift

Keep slight bend in knees, slow and controlled

Leg Press Calf Raise

Knees slight bent, bend with your upper body forward while braving your core and repeat

Barbell Good-mornings

W4/D4 Legs & lower back

Hopefully im back now after a few month with way to much allergies. Workout felt very good!

Always a pleasure. My legs felt strong and helped me run a little faster today.

Feels good to be back. Legs told me to tell you thank you

W1/D1  Legs & lower back

Wasnt feeling at all today! Workout looks great tho!

Loved the ab section at the end. I will feel my core before tomorrow’s alarm goes off! Thanks coach!

This is the type of workout I need to start my weekend.

Amanda

W1/D2 Chest/back & core

Great workout. The Arnold presses Are always best!

GraceRylan15!!

W1/D3 Shoulders & arms

Luis2720

If you see something burning its probably my legs! 🔥

Those db deadlifts rare sneaky. My hamstrings thank you!

W1/D4 Legs & lower back

Really liked the core exercises in this one.

Great and heavy workout. Perfect for a monday morning 6.30!

W1/D5 Chest/back & core

Round up this friday With a killar workout! Thanks london and happy friday!

really good workout.  ask blacksmith varied exercises.  never got tired of the excercises! Great variation! 💪🏽

W1/D6 Shoulders & arms

My legs were still aching from last leg workouts. Tomorrow = 🦽Awesome workout

Mica

W2/D1 Legs & lower back

Great! The dead lifts before core felt great!

W2/D2 Chest/back & core

good workout.  I'm completely finished now! Love the Arnold presses tho! 💪🏽💪🏽

Justin

My triceps told me to tell you thank you. ❤

W4/D4 Legs & lower back

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