Name: Playbook - Georgina Cox - W1/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:32:45.322Z
Duration: 45 min
Description: W1/D1 | Lower Body | Quads & Glutes

Love it! Great length and variety of exercises. Perfect for a beginner but also if you’re more advanced and looking for more structure.

Aggie

This was killer!! ❤️‍🔥 Had to take a bit of a break and go sit for a bit. Didn't manage to  do extentions or glute bridges but absolutely worked my arse and quads off the whole time 💥

Laura

This was so much harder than it looked written down... Legs are 🔥🔥🔥🔥🔥

Diana

Wow…it’s been awhile since I did this my legs are on fire!! Brilliant 🥰

Heidi

Really mentally tough to get myself back in today but I did it. Mixed emotions of guilt but proud of myself for going ! One step!

Emma

Oh my days!!!! Some new exercises I haven’t tried before in there today! Hard work but empowering xx

Jade

That was great first time back strength training in about a month and I did not realise how fricking much I missed it! 5,000 ⭐️ another kick ass workout!!!! 🍑

Niamh Cusack

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

Superset
Goblet squats x10
Static lunges x10
x3

Split squats 3x8
(2 second pause)

Single leg leg press 3x8

Leg extension 3x10
(2 second pause)

DB hipthrusts 2x10, 1xfailure
(2 second pause)

- 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

Single leg press

Leg extension (2 second pause)

DB Hip thrust (2 second pause)

W1/D1 | Lower Body | Quads & Glutes

I liked that this felt shorter but still intense!

Omg, first session using your app queen. Usually HATE upper body, but I can honestly say I enjoy that session! Looking forward to the next one! 🙂

That was KILLER!! Shoulders are on fire but loved it!

W1/D2 | Upper Body | Chest & Shoulders

Got all my favourites in here! Step up, pull through and deadlifts! Legs will be like jelly tomorrow ❤️‍🔥

It was ok, but I didn't enjoy it as much as other days...may be this one is just not to fun for me 🤷🏽‍♀️

Wow my legs and 🍑 are on fire!!! Loved this xxx

W1/D3 | Lower Body | Hamstrings & Glutes

As a lazy gym goer...I love being able to get to a cable machine and do the majority of movements! 🤣🙌

Wowzers! My arms are jelly! Feeling soooooo good!

That was great back is for sure my favourite area to work now love feeling stronger in my uppercase body and don’t seem to have lost as much strength as I thought after my break which is a major bonus 🥳

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

I felt sick after this one, shaky legs !!

Sarah

I cycled on Monday but this my first workout because of a bit of gastroenteritis and I just got my appetite yesterday BUT I’ve missed my workouts so glad to be back

Angelique

Loved this, felt really strong today 💪

W2/D1 | Lower Body | Quads & Glutes

Cannot recommend this app and you enough! Making my spaghetti arms feel stronger everyday! 💪

That was great! Great start to the weekend loved it 💪🏻

W2/D2 | Upper Body | Chest & Shoulders

Awesome workout as always! Always feel better for going

That was great! I will be hobbling tomorrow but definitely my fave workout on this program! Think I’ll be able to go heavier next week 🥳 loving getting back into weights training at my own pace

W2/D3 | Lower Body | Hamstrings & Glutes

This might be my favourite back and arm day! The Lazy Girl Stay At The Cable really does it for me! 🤣 happy Saturday!

Really enjoyed the one! Feeling stronger 💪🏻 

I’m just wondering I’ve been running for a while and I don’t find my cardio fitness is going up. I used to run a fair bit pre pandemic but I can’t seem to get back to where I was 🙃

Have you any tips that might help with this?

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

W3/D1 | Lower Body | Quads & Glutes

Upped my weights on bench and overhead presses…it was a tough but good workout.

W1/D1 | Lower Body | Quads & Glutes

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