Name: Playbook - Georgina Cox - W1/D1 Quads, Glutes and Shoulders
Uploaded: 2022-12-28T13:13:58.794Z
Duration: 30 min
Description: W1/D1 Quads, Glutes and Shoulders

Amazing workout! I had to modify it usingn1.5 liter water bottles instead of the weights, but still felt it.

Joyce

I love how I can jump in and out of programs and workouts as needed! I’m following one of the Strong Queen programs - but felt like I needed a full body workout today (travelling for work, limited time and equipment). Was able to jump into a full body program and pick a session in there! This whole app makes me so happy ☺️

Leanne Griffiths

I havent worked out in quite some time and this was so nice to feel the burn again!! I love it and cant wait to do it everyday!!

Mackenzie

First session of full body workout and I love it. Knowing some of the exercises I feel so much more confident doing it! Fact I can feel where it's working everywhere is what I love!💪👸

Eleanor White

Back in the game trying full body this time - love it !!

Katharina

Great except the overhead split squat. That move is too advanced for me.

First training of the year,hell yeah🔥🔥🔥🔥🔥🔝🔝🔝

Eleonora

My 1st proper session in about 6 weeks, loved it but wow did I feel it!

Ruby

Hi G! Long message, but I feel like sharing my recent relationship with movement.

I've been very inconsistent with my workouts for about 2 months, and I inevitably ended up skipping them altogether for almost 3 weeks now. I realised today, after having an amazing return session, that I was trying too hard to time-box the programs into a bit over one hour, and failing to complete all of the exercises in that time - it made me feel bad, so I ended up anxious during most workouts. I am now seriously changing my view, and I will be more chill about how much I get to do in an hour. If all I have is 45-60 minutes, thats fine too! Moving my body, for as long as my life allows me right now, should be fun, not stressful! No more feeling guilty about skipping a few sets... :).

I know you always encourage this, and I believe in it too. Sometimes it's just hard to put into practice 🥺.

Anyway, thank you for a lovely session and for offering this safe space for reflection.

Victoria xx

Victoria

Joel

I switched from Strong Queen home to this because I know this week will be stressful and I will crave workouts. So 30 minutes will be easier to manage. Loved this first one - no surprise, I’ve been enjoying sour programs and feel encouraged by your messages 💜 have a great start of the week, G!

Theresa

Noooo I keep pressing the wrong buttons. So sorry Georgina😭 I totally meant to give this 5 stars! Darn sweaty hands 😪

Loved this so much! Was short but got me so sweaty. I really don’t like long workouts so 30 mins is perfect :)

Courtney

Elise

Valinda

What a great way to get back into exercising!!

Mandy

Great reset for a forced 2 week break. Thanks!

Lindsay

OMG just when I thought G’s workouts couldn’t get any better. I’ve had a week off training and this was the PERFECT return. I am swearing & feeling the burn but it was sooooo enjoyable.

Amazing! Needed this today. Just started working out again doing your workouts and some other hiit workouts. Feeling stronger already xx

Super perfect workout and I am an absolute beginner and was able to do it though it was hard ;)

Starting back after a long time off and wow 🥵 that was spicy but felt amazing! Feel so strong and know I’m only going to get stronger 💪🏻

Sophie

First time completing this and my body is burninggg 🔥🔥🔥

Kerry

Monica

Claire

Warm up
RB squats x30 seconds
Plank walk outs x30 seconds
Plank with shoulder taps x30 seconds
x3

Superset 
Goblet Squat x10
Shoulder press x10
x3

OH split squats 3x10

Superset
DB Front raises x12
DB Side raises x12
x3

Superset
RB BW hipthrust x10
DB hipthrust x10
x3

Wall sit until failure

- 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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank with shoulder touches

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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing dumbbell shoulder press

Superset

- 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

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow
- Lower with control

Front raises with dumbbell

- 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

- 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

- 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

W1/D1  Quads, Glutes and Shoulders

Loved that workout really lifted my mood after a foggy day!✌️💗

Back at it after 2 weeks off! It's certainly a little more difficult than before, but I have to say I really missed the burn! 🔥🧡 

Great full body workout, thank you G ✨️

Great workout but can you recommend some alternatives to the floor exercises for those with IBS? I feel a little heart burn after doing those exercises.

Michelle Ng

W1/D2  Chest, Tris and Glutes

Who doesn’t have 35 mins for such an excellent session? Right amount of challenge & really well structured. I always feel a million times better after spending just 35 minutes on myself ✨

That was great wasn’t feeling the gym but happy I did this one at home and worked up a sweat 🥵

Niamh Cusack

Call me crazy but I loved the backward lunges 😂 which is not like me! Struggled with the hamstring curl as I don’t have normal weights and they kept slipping out my feet 😂 but I tried and feel great after this week! 💖

W1/D3  Hamstrings, Back and Bis

YAAASSSSSS 110% 🔥🔥🔥💪💪💪💪💪💪💪 If you want to feel like an empowered Queen, start your week with this!

Those OH squats 🥵🔥😏 feel incredible and proud of getting through it!

W2/D1  Quads, Glutes and Shoulders

Great workout for when the kid is at nursery. Have the youngest sat here motivating me!😅 But love these workouts!

Feels SO good to be back. Had to take a break because of an injury but couldn’t be happier to be able to work out again! Thanks, G!

W2/D2  Chest, Tris and Glutes

Proud of how much better I am getting. Can feel my joints getting better and my balance too!🥰

Love this one - just the right amount of "challenging"! 
Also I must be funny to watch, really takes me a few tries to get the dumbbell stable between my feet for the hamstring curls hahah😅 

Thanks for this energy booster G x

Just what I needed to get back into it after a short holiday 💪

W2/D3  Hamstrings, Back and Bis

Burn is unreal especially those extra reps! Successful day again!🥰

Great way to start out the week! My body feels awake and ready to finish my Monday ❤️

Abby

Ran out of time for this and had to skip a few of the reps ("sacrificed" the split squats 🤫) and still, the bum burn is real haha! 

Have an awesome day G🧡

W3/D1  Quads, Glutes and Shoulders

Love these workouts! I can always see little differences in progress!💖

My favourite day from this program so far ✨️🧡

💪💪💪 perfection. Enjoying the all over simmering body burn during these summer months 🔥

W3/D2  Chest, Tris and Glutes

I usually struggle with this section but smashed it today! I think the weights are getting easier for me which is a HUGE win for little ol' me! 
Also your playlist really got me moving!🔥👌

W3/D3  Hamstrings, Back and Bis

Love glutes day! Really shows how much I have improved with my strength and balance!🦵🍑

Perfect start to a week where anxiety is creeping in! These sessions are so amazing for your mental health ❤️✨

I didn’t workout last week (it was hectic 😥) but love love loved getting back to it today! Following your programmes has made me realise how good this is for my mind, not just feeling strong physically but I swear it makes me feel mentally stronger! You’re amazing! ✨✨✨

W4/D1  Quads, Glutes and Shoulders

Boom 💥 perfectly complimenting a week of sea swimming in this glorious weather ☀️☀️☀️

W4/D2  Chest, Tris and Glutes

After a week off to spend family time. Coming back like I never left. No struggles and my knee is not making that strange noise when I do lunges! Absolute win!🥰

Beautiful Sunday morning workout in the open air today. Wonderful 🙌🙌☀️

W4/D3  Hamstrings, Back and Bis

Loved this so much on a Sunday came back for next instalment on a Monday 👊💪💪💪

Always a pleasure doing your workouts 😍🥰

Had a rough week with my anxiety, it’s had the better of me for most of the week. I’m so glad to have made myself do this workout today, I feel so much lighter already from getting a sweat on and showing myself that I am strong and I am capable. Thank you for creating these workouts, I feel like they’re clearing the anxiety fog and I can think clearly again 💖 Also how have I ended doing walking lunges and thinking I’ve missed this?! Who am i 😂 xxx

W5/D1 Quads, Glutes & Shoulders

Miranda

Sheri Gray

The thing is you end up enjoying these workouts so much & how they leave you feeling it doesn’t feel like exercise/a punishment. Never felt more empowered then by this programme. Queen G 👊💪💪💪

W5/D2 Chest, Tris and Glutes

Coming back to G’s workouts after a week off are like coming back to the best catch up with a friend. I feel empowered, strong & buzzing. If you’re wondering, hesitating, just go for it. I promise you’ll feel amazing 💪

So needed this today! My brain is being a bit 😵‍💫 today but this has helped to feel like the fog is lifting. Can’t wait to for next week!

W5/D3 Hamstrings, Back and Bis

After a few weeks off that felt like hanging out with a good friend. You WILL feel so much better after a workout no matter what’s going on for you today. Take that time to yourself. 45 minutes is super doable and you will be left feeling so empowered.

Loved it!! The walking lunges at the end are the perfect finisher!! 🙌🏻🙌🏻🙌🏻 1 question - the plate holds to say hold for time but they don’t say how long. I’ve been doing 5 seconds, is that okay or too short?

W6/D1 Quads, Glutes & Shoulders

Feel a MILLION times better for doing this. Never ever thought I’d enjoy exercise like this. Feels like the ultimate self love. Sets me up for the day mentally. Coming atcha Wednesday 💪💪💪

I loveeee the exercises with a resistance band. They make the booty burn but not in an overdoing it way, in a way that makes me feel epic 💪🏻
Quick one about the dumbbell chest press feet up - I don’t have anything at home like a bench, I’ve been trying to use our footstool but it limits my arm movement for it. Is there an alternative way of doing it you’d recommend? ❤️

W6/D2 Chest, Tris and Glutes

W6/D3 Hamstrings, Back and Bis

Woah what a session! Feel absolute whacked after that, but unbelievably happy I've done it! What a way to spend a lunch break 😅💞

W7/D1 Quads, Glutes & Shoulders

Love the flow of this one. Satisfying full body workout 🏋️‍♀️💪

W7/D2 Chest, Tris and Glutes

G is the best cheerleader in the world. Fact. She’s on this for the entire journey. No judgement, no pressure. Like no other trainer I’ve ever met ❤️✨💪

W7/D3 Hamstrings, Back and Bis

W8/D1 Quads, Glutes & Shoulders

After a tough very hormonal low ebb week this workout was the perfect hit. I feel like a phoenix ☄️🔥🔥🔥 Georgina’s workouts WILL leave you feeling very capable and stronger

W8/D2 Chest, Tris and Glutes

Yay to autumn, back to school for both little & big person & back to routine including precious me time 💪💪💪

W8/D3 Hamstrings, Back and Bis

Not sure I could love a workout anymore to be honest….I’m a curvy woman in my 40’s spiralling into the next phase and I’m so grateful for this app and to have G there holding this space for us ❤️

W9/D1 Quads, Glutes and Shoulders

W9/D2 Chest, Triceps and Glutes

W9/D3 Hamstrings, Back and Biceps

Perfect start to the week. Gift yourself 45 minutes of self appreciation 💪💪💪✨

W10/D1 Quads, Glutes and Shoulders

Yeahhhhh love this one. AMAZING glutes are on 🔥

W10/D2 Chest, Triceps and Glutes

Love this. Perfect start to the week 💪

W10/D3 Hamstrings, Back and Biceps

Crazy week but G’s workouts keeping me grounded & focussed 🔥✔️💪✨❤️

W11/D1 Quads, Glutes and Shoulders

W11/D2 Chest, Triceps and Glutes

W11/D3 Hamstrings, Back and Biceps

G’s workouts leave you pumped & feeling so capable for the rest of the day, no matter how the week is going 😍💪✨

W12/D1 Quads, Glutes and Shoulders

Strong start to the week. When dark days hit I always turn to Strong Queen. Thank you Georgina for the BEST most empowering program 💪

W12/D2 Chest, Triceps and Glutes

Another program smashed 👏💪💪💪 This app has changed my life. Helped me find my feet and now working out is no longer a punishment but an act of self-care ❤️

W1/D1 Quads, Glutes and Shoulders

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