Name: Playbook - MR LONDON - W4/D4 LOWER BODY | QUADS & GLUTES
Uploaded: 2022-01-13T12:55:30.103Z
Duration: 45 min
Description: W4/D4 LOWER BODY | QUADS & GLUTES

- Push your hips as you come down
- Reach parallel and explode up

Dumbbell Jump squats

- 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

- 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
- 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

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

W4/D4 LOWER BODY | QUADS & GLUTES

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 😊

Beloved M

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

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

W4/D1 LOWER BODY | HAMS, GLUTES & 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

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/D4 LOWER BODY | QUADS & GLUTES

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