Name: Playbook - Georgina Cox - W1/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:34:35.747Z
Duration: 45 min
Description: W1/D1 | Lower Body | Quads & Glutes

Legs like jelly!! Got my hip thrust to 50kg for 8 x 2.🔥🍑

Laura

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

First session of the new program always a tough one 💪🏼🥵

Sophie

Warm up with RB
Squats x10
Squat hold x30 seconds
Glute bridges x10
x3

Barbell front squats 3x10

DB split squats 3x10
(2 second pause)

Leg press feet together 3x10

Barbell Hipthrust 1x8, 3x5

Calf raises on the smith machine 3x12/15

Kickbacks on the cables 1xfailure

- 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

- 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
- Hold position for time

Squat hold 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

Warm up

- Hold barbell across your shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel then drive through your heels to come up

Barbell front squats

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (Feet Together)

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

Barbell hip thrusts

Smith Machine Calf Raises

- 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

W1/D1 | Lower Body | Quads & Glutes

You never fail to make a great session! Just in time to mix it up again 🙌

It was interesting…I’m not really a fan of anything upper body, but I got stuck in tried my best..gritted my teeth. And I actually did all of it!! I feel so strong now, if anyone else is like me and not a fan of upper body try this..you won’t be disappointed 😍😜

Heidi

W1/D2 | Upper Body | Chest & Shoulders

W1/D3 | Lower Body | Glutes & Hamstrings

I loved this back and arms workout. I have upped all weights..I've got far too comfy at my steady weights! I'm stronger than I think 💛💪

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

Paola

W2/D1 | Lower Body | Quads & Glutes

W2/D2 | Upper Body | Chest & Shoulders

Loved that workout and my strength is creeping up each week with my deadlifts 💪🏼

W1/D1 | Lower Body | Quads & Glutes

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