Name: Playbook - MR LONDON - W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS
Uploaded: 2022-01-19T10:31:10.293Z
Duration: 45 min
Description: W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Yahmeela

Fatou Gaye

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

Tania

INCLINE TREADMILL WALK (WARM UP)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes outward)

- 15 EACH LEG!
- 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 (Hamstrings)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

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

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

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

Claire

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!!!!!

W2/D1 LOWER BODY | QUADS & GLUTES

Maria

W2/D2 UPPER BODY | BACK & TRICEPS

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

Akesha

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

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.

Wanda

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 😉

W2/D4 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

Community

More workouts from MR LONDON