Name: Playbook - MR LONDON - W4/D4 LOWER BODY | QUADS, GLUTES & HIIT
Uploaded: 2022-01-19T10:31:10.343Z
Duration: 45 min
Description: W4/D4 LOWER BODY | QUADS, GLUTES & HIIT

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 😉

Mendora

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

Sumo squat pulses

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

- 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)

- Elevate heels onto a weight plate
- Lower into the bottom of a squat
- Stand up to full extension

DB heels elevated goblet squat

- 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

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 (HIIT)

W4/D4 LOWER BODY | QUADS, GLUTES & HIIT

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! 🍑🔥👏

W4/D4 LOWER BODY | QUADS, GLUTES & HIIT

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