Name: Playbook - MR LONDON - W1/D1 LOWER BODY | QUADS & GLUTES
Uploaded: 2022-01-19T10:31:10.254Z
Duration: 60 min
Description: W1/D1 LOWER BODY | QUADS & GLUTES

Great workout 🏋🏽‍♀️!!  My legs are on fire 🔥🔥.

Yahmeela

great workout, absolute leg killer to start getting back into a gym routine🙌🏻

Lidia

Challenging but great workout. Great for me being a beginner at weightlifting. Definitely felt the burn 💪🏾 you never miss

Theresa

Amazing finally feel like I had a good experience with guidance on how to properly do it thank you 🔥

Rose

It was so good, loving the program so far

Fatou Gaye

You start out thinking it’s gonna be easy with body weight squats and then you’re just dying at the end. 300 active calories burned!

Claire

Good start for training I think I could have added more weight

Levi Reyenga

Diana

My legs are shaking after that leg workout 🔥

Mark

Haley Seivers

Good but challenging. My legs feel like jelly 😫

Mendora

Great workout, however an estimation of the kg in weight to use would of been good but thumbs up to you. 👍

Akesha

Lindsey Love

Anesha

Love every part of it. Had to modify. And put in home workout. Due to some things I know I can't do at this time. Love the time and rest time on it. This is my first week and I tell you I'm loving it. And learning more about the app every day.I was going to give it up at the end of the month. But I'm going to ride it out. Until I can't afford it in my budget anymore.

Wanda

Essi

Very intense but I was able to feo it and still feel good!!!

Maria

The DB Bulgarian split squats were hard for me. I had to put my back leg on the ground. But the feast of the workout was good! I completed it!

Alysa

Markell

Warm Up ➡️ 10-12 on the Cross-trainer

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body weight squats

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat

🚨 12 REPS EACH LEG = 1 SET 🚨
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats (quads)

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

W1/D1 LOWER BODY | QUADS & GLUTES

Reem Tansley

Great beginner’s workout!! I personally am not very strong in my back or my triceps so I appreciated something like this that I can start to figure out how to better engage those body parts and ramp up to doing more weights and really focusing on the mind-muscle connection

Amazing workout! As usual so happy with the program!

W1/D2 UPPER BODY | BACK & TRICEPS

OMG that was hard and I didn't manage 30 seconds each time so I will be back until I conquer it!

Pepertual

Lisa

W1/D3 H.I.I.T & ABS

Your hamstrings will be on FIRE at the end of it, but it’s such a good workout!!

W1/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

I haven’t worked out my chest and arms with heavy weights in a very long time and this helped set the bar where I want to get back to. Very difficult but also worth it when you get to the end! Don’t get discouraged if you can’t do everything all at once!!

I did this workout in the gym today. I have a long way to go but im on my way. Thank you I will do this again soon

Kenya

W1/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

Your advice to join a gym was "FINALLY" completed and the gym work out was FABULOUS. I am on 🔥....tired but feel great !! Was a bit shy at first but I got into a zone and did all that you instructed. 😉

Beloved M

My glutes are on fire 🔥 love these workouts!!!!!

Tania

W2/D1 LOWER BODY | QUADS & GLUTES

W2/D2 UPPER BODY | BACK & TRICEPS

I needed a bit more difficulty for this but great work out.

W2/D3 H.I.I.T & ABS

🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

You can feel your glutes on fire with this workout. I love that pumpppp! 🍑🔥👏

W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

Michelle

W2/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

Lasheree Holness

James

W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

I started late but I'm getting it in. This app is the truth.

W3/D2 UPPER BODY | BACK & TRICEPS

W3/D3 H.I.I.T & ABS

W3/D4 LOWER BODY | QUADS & GLUTES

Kerenn

W3/D5 UPPER BODY | CHEST, SHOULDERS & BICEPS

W4/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

W4/D2 UPPER BODY | CHEST, SHOULDERS & BICEPS

W4/D3 H.I.I.T & ABS

Challenging but I was able to get through the first 2 sets without stopping so I feel myself getting stronger each workout. As of today I am down 58lbs😃 I’ve been following the workout plan on the old app for about 8months and now continuing with this one 😉

W1/D1 LOWER BODY | QUADS & GLUTES

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