Name: Playbook - MR LONDON - W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS
Uploaded: 2022-01-19T10:31:10.303Z
Duration: 45 min
Description: W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

Lasheree Holness

James

HIIT WORKOUT: 

- 40 seconds at your normal pace
- 20 seconds SPRINT!! 
- 10 Rounds

(Use a resistance number on the bike, treadmill or cross-trainer that is challenging but not to the point you can’t move whatever equipment you’re using)

RESISTANCE BIKE (WARM UP)

- 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

- 15 EACH LEG!
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

- 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)

- 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

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

Calf raises (toes outward)

- 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

W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

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

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!

Fatou Gaye

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

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

🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

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

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 😉

W3/D1 LOWER BODY | HAMSTRINGS, GLUTES & CALFS

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