Name: Playbook - Georgina Cox - Lower Body
Uploaded: 2023-12-27T17:15:12.478Z
Duration: 12 min
Description: Lower Body

Camilla

Genuinely super helpful to have a list of exercises to pick and choose from! Very grateful

Abby

Took a walk and did weighted squats. Moving as i can 🖤

Holly

🔥🔥🔥 just switched to the annual plan so excited for this next year

Nice and steady, first session of the year ✌️ mixing up my usual compound lifts with this routine to keep things ✨️spicy ✨️

George

Soo good. Did dance cardio to change it up

🥵🥵🥵 shaking legs at 6:30am what a way to start the day! 💋

Heidi

Love these so much as a working mom being able to fit a workout in

I’ve been following you on IG for ages and finally decided to commit to exercising. Happy to be here, got such a nice, good first workout!

Tamara

Added on 11 of the short of time leg day moves to round the workout off 👍

Sian

Brilliant! I found myself challenging myself to things I would normally avoid thinking it’s only 30 seconds! Loved it xxx

🔥🔥🔥🔥perfect for a short workout

Amazing first go at getting back into exercise following some injuries. Worked up a good sweat and my legs are certainly going to feel this tomorrow!

Excellent workout! My hips are on fire 🔥💪 
Thank you queen!!🙂

Ariadne

This felt like a great workout for such a short time. I broke a good sweat and feel energized after. Love it!

Meghan

I needed a quick Monday morning workout and this absolutely did the trick! Loved it!

Steph

DB Goblet squats
DB RDLs
DB Walking lunges
DB Hipthrust
Jump squats
Wall sit
RB kickbacks
RB standing abductors
RB crab walks
RB fire hydrants
Barbell RDL
BW single leg hipthrust
Hamstring curl machine
RB clamshells
DB step ups
Lower back extension
Cable squats
DB sumo squat into backwards lunge
Barbell Sumo deadlift
Smith machine step ups
Smith machine hack squat
Cable kickbacks
Cable abductors
Barbell back squats
DB static lunges
DB stiff leg deadlifts
Cable pull throughs
Lowerback extension
Hack squat machine
Glute drive machine
Abductor machine
Kickback machine

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand up then step forward with the opposite leg and repeat

Walking dumbbell lunges

- Support upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Land softly

Jump squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold a dumbbell on your lap
- Hold for time

Weighted wall sits

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

Standing abductor

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Crab walks with resistance band

- Position yourself on your hands and knees with a band just above your knees 
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrants with resistance band

- Elevate your heels onto a bench
- Raise one leg off the bench
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single leg elevated bodyweight glute bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

Body weight squat into walking lunge

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Single leg dumbbell hip thrusts

- 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 mornings

- Place the dumbbell on your hips and elevate your feet
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

Elevated dumbbell glute bridge

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down with control

Squat pulses with resistance band

- Start with your back foot on top of an elevated surface 
- Hold a plate overhead
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Overhead split squats 3 second eccentric

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell frog pump

- Stand in split stagger stance with dumbbell in hand
- Hinge at the waist performing a RDL
- Stand back to upright
- Complete desired reps then repeat on the opposite side

Single leg dumbbell RDL

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position 
- Keeping your feet aligned with your knees 
- Pushing your legs against the band out and in
- Ensure your movement against the resistance is smooth and controlled

Wall sit with abductor

- Keeping your back flat against the seat 
- Bend your knees 
- Drive through your heels to press back to starting position

Leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension

Walking bodyweight lunges

Barbell RDL

- 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

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clamshells with resistance band

- Hold the cable attachment at chest height
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Cable goblet squat

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up
- Then perform a backward lunge with each leg

Sumo squat into backwards lunge

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Maintaining a flat back, lower the bar

Sumo deadlift

Smith machine step ups

Smith machine hack squat (feet together)

- Get into a bent over position
- Push back and up with your foot extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable kickback

- Stand tall and hold onto a stationary surface with ankle attached to cable 
- Raise your leg as far out to the side as possible 
- Allow your leg to come back down 
- Complete desired reps then repeat on the opposite side

Side cable kickback

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Stand in a staggered stance with dumbbells in each hand
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position 
- Complete desired reps then repeat on the opposite side

Static dumbbell lunges

- Begin with dumbbell in your hands and feet hip width apart
- Lower the dumbbell to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff leg dumbbell deadlifts 3 second eccentric

- 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 pullthroughs

Lower Back extension

Hack squat

Glute drive

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Kickback machine

Lower Body

Did a little more! This season is killing me. But moving when and as I can.

I’m working out at home so I couldn’t do the workouts that required a machine.

Vanessa

Upper Body

🔥🔥🔥 daughters b’day weekend so getting it in how i can.

Lower Body

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