Name: Playbook - London Papamichael - W4/D4 Legs & lower back
Uploaded: 2021-01-18T11:45:22.966Z
Duration: 70 min
Description: W4/D4 Legs & lower back

Weight felt heavier than before christmas 🧐 great workout for the legs!

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.

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

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.

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

- Place the barbell just above your pubic bone with a bar pad like the squat sponge.

- Keep your chin tucked and flatten your lower back against the floor to start each rep.

- Lift your toes off the floor and push through your heels to maximize Glute activation

Barbell Glute Bridge

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

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

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

W4/D1 Legs & lower back

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/D4 Legs & lower back

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