Name: Playbook - Georgina Cox - W1/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:26:23.787Z
Duration: 45 min
Description: W1/D1 | Lower Body | Quads & Glutes

I can’t believe I just started my third at-home program! Day one and already feeling 🔥🔥🔥.

Natalie Luck

Split squats got me shaking every damn time 🫨

Abby

Monica

As always the right amount of challenge. Wobbly legs today 💪🔥

Warm up with RB
Squats x10
Glute bridges x10
Abductors x10
x3

Superset
Goblet squats x10
DB static lunges x10
x3

DB split squats 3x8
(2 second pause)

Superset
BW hipthrust with RB x10
DB hipthrusts x10
x2, 1xfailure
(2 second pause)

Superset
Wall sit xfailure
RB pulse squats xfailure
x3

- 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
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- 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

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm Up

- 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

- 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

Superset

- 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
- Pause
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats with pause

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

DB Hip thrust (2 second pause)

- 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

- 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

Finisher

W1/D1 | Lower Body | Quads & Glutes

My press ups were beyond pathetic 😂 BUT I showed up & as usual the session was fun & challenging. 🙏

Loved it 😍 (The warm-up exercises don't match what you have on the overview though)

Anne-Gabrielle Daudelin

W1/D2 | Upper Body | Chest & Shoulders

Corinne

SA2271b0

Cassia

W1/D3 | Lower Body | Hamstrings & Glutes

Wasn't going to workout today but glad I made myself do it. I always feel better after one of your workouts 😊

Omg again 👏👏👏 really loved this one. 🙏 G, amazing programmes x

W1/D4 | Upper Body | Back, Biceps & Triceps

Wobbly legs but feeling progression and strong 💪 Great start to the week 🙏

W2/D1 | Lower Body | Quads & Glutes

I love having three supersets on 💪🏻 day! Feels so good to target all those upper body muscles.

Love it but my press ups are still TEENY 🤣 Anyone else in the G gang struggling with full press ups?!

W2/D2 | Upper Body | Chest & Shoulders

W2/D3 | Lower Body | Hamstrings & Glutes

W2/D4 | Upper Body | Back, Biceps & Triceps

Who does a workout on their birthday & split squats?! I must be mad 😉😉😉😂💪💪💪

W3/D1 | Lower Body | Quads & Glutes

Gotta love that shaking feeling after a good workout 💪

Love love love. Can’t do a press up at all but loving trying 😂 any chance of a mini press up course?!?!

Awesome upper body workout, really feeling the mind muscle connection :)

W1/D1 | Lower Body | Quads & Glutes

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