Name: Playbook - Georgina Cox - W1/D1 | Quads, Glutes & Shoulders
Uploaded: 2024-03-11T16:13:19.012Z
Duration: 45 min
Description: W1/D1 | Quads, Glutes & Shoulders

Full Body Queen at home II


Day 1 - Quads, Glutes and Shoulders

Warm up
RB squats x30 seconds
Squat hold and punches x30 seconds
Plank x30 seconds
x3

DB goblet squat into forward lunge 3x10

OH split squats 3x10
(2 second pause)

DB hipthrust 3x10
(1 full rep, 1 pulse)

Triset
Plate hold x5 seconds
Side raises x12
Rear delt flys x12
x3

Superset
DB single leg hipthrust xfailure
BW single leg hipthrust xfailure

- 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
- Lower in to the bottom of a squat pushing your hips back and down
- Hold position and alternately punch your fists

Squat punches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up

DB goblet squat into forward lunge

- 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

DB Hip thrust (2 second pause)

- Raise plate until you reach shoulder height 
- Keep your core engaged
- Hold plate for time

Plate holds

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing dumbbell lateral raise

- Bend forward to focus on the rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lower the dumbbells with control

W1/D1 | Quads, Glutes & Shoulders

More workouts from Georgina Cox