Name: Playbook - MR LONDON - W4/D1 LOWER BODY | HAMS, GLUTES & ABS
Uploaded: 2022-01-13T12:55:30.114Z
Duration: 40 min
Description: W4/D1 LOWER BODY | HAMS, GLUTES & ABS

👍...good sweat !! 😓 yeah !! And I'm tired. Time for some water and a cool down with stretching.

Beloved M

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

DB Front squat

- DB by your side
- Push your hips back and keep your chest up
- Keep your glutes Parallel to the floor
- Push up from your heels

Close stance DB squat

- 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 (Hams/Glutes)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

DB glute bridge

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

DB RDL (Wide Stance)

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

- With your body in a V-sit hold position for time

V-sit hold

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Single leg Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

W4/D1 LOWER BODY | HAMS, GLUTES & ABS

Jackie

That’s was awesome! I had my doubts on an “at home workout” but this was exactly what I needed! We just had a baby girl and can’t make it to the gym right now. This was the perfect substitute! Thank you!💪🏽

Ramon

W1/D1 LOWER BODY | HAMS, GLUTES & ABS

Delmarie

I feel like you’re trying to kill me, but I like it?

Alexandra Tiddens

W1/D2 UPPER BODY | BACK & TRICEPS

just what my body needed for today!! Music on point for my own motivation..Than you

Damn….. I’m am on my way to my snatch body!!! Thank you Mr. London

the clap crunches did not include a timer so it would be helpful to add that feature on. otherwise it was a great workout.

brit

W1/D3 HIIT & ABS

was there supposed to be 3 reps for each workout because this did not add up to 45 minutes?

i’m really glad this lower workout wasn’t too intense cause i was still sore from the 1st one😂

W1/D4 LOWER BODY | QUADS & GLUTES

Last day of the week !! Yes I get a day off 😊

W1/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Audrey

It was a little bit long and because I had to go to work I had to do 30 seconds instead of 40 seconds still completed 3 reps for all .... overall I love the sweat.

W2/D1 LOWER BODY | HAMS, GLUTES & ABS

Shamarie

Kimberly

W2/D2 UPPER BODY | BACK & TRICEPS

Wanda

Ohh Lord clap onea and crunch revere legs are so hard. And im rubbish at push ups 
😁

The lunges were difficult because of my bad knees. Everything else was as expected "GREAT" having you do the workouts with me is very motivational even if I feel like quitting it feels like you're watching me 😄 I'm really liking this new app more.

W2/D3 HIIT & ABS

Mind Muscle Connect!! Morning workout are the best!!

Couldnt do curtsy lunges due to lack of balance

Mimouna

W2/D4 LOWER BODY | QUADS & GLUTES

W2/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Feels good. If it is not burning you are not earning. Period.

Shenelle Berry

W3/D1 LOWER BODY | HAMS, GLUTES & ABS

Diamond

W3/D2 UPPER BODY | BACK & TRICEPS

I need NOT to wait so long to get back in working out. Needed a mental break and now I'm good. Burning 🔥 but I'm good. 😉😊

I really wanted to give up but I push through it

W3/D3 HIIT & ABS

Ah wet !! Lol ... 😂 
Good feeling to start the morning off. 👍

W3/D4 LOWER BODY | QUADS & GLUTES

Note to self & your words .... dont give up !!

W3/D5 UPPER BODY | SHOULDERS, BICEP AND ABS

Stiff arm and triceps push killed me but good sweat. Now to get some water and hydrate!!

W4/D2 UPPER BODY | BACK & TRICEPS

What a wonderful burn 🔥 I am soaking wet. You're the best!!

Seeing great results with this workout 💪🔥

W4/D3 HIIT & ABS

W4/D4 LOWER BODY | QUADS & GLUTES

It was amazing month. I lost only one kg, but my body looks so much better and is smaller. Your programs are planned good. I'm enjoy of them.

W4/D1 LOWER BODY | HAMS, GLUTES & ABS

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