Name: Playbook - Georgina Cox - W1/D2 | Upper Body | Chest & Shoulders
Uploaded: 2022-12-12T07:25:32.199Z
Duration: 45 min
Description: W1/D2 | Upper Body | Chest & Shoulders

This was a great one! I always feel so confident and strong after an upper body day.

Natalie Luck

I am FIRE 🔥 best feeling ever. Thanks G 💪💪💪

Felt really good to move my body after a long day sitting at a desk 💪🔥

Abby

Warm up
Mountain climbers x30seconds
Plank with shoulder touches x30 seconds
Push ups x30 seconds
x3

Superset
Single arm DB chest press x10/12
DB chest flys x10/12
x3

Superset
Single arm DB shoulder press x10/12
Rear delt flys x10/12
x3

Superset
Plate press x12/15
DB front raises x12/15
x2, last set until failure

Superset
Plate raise x12/15
DB side raises x12/15
x2, last set until failure

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Starting on your knees with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Press up on knees

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

Plank

Warm Up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- Press dumbbell back up over your chest
- Repeat with the other arm

Single arm dumbbell chest press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell fly

Superset

- Hold both dumbbells overhead 
- Lower one dumbbell down to your shoulder 
- Press the dumbbell back up
- Repeat with the other arm

Single arm dumbbell shoulder press

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

Standing rear delt fly with dumbbells

- Squeezing a plate in front of your chest
- Push the plate out
- Bring the plate back in to your chest

Plate press

- 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

- Squeezing a plate in front of your body
- Lift the plate forward and up to shoulder height 
- Lower the plate back down

Plate raise

- 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

W1/D2 | Upper Body | Chest & Shoulders

Now this is the way to deal with a Monday! Feeling strong, centered, and accomplished. 🔥

Oh wow wow wow very excited to get back into smashing my glutes 💪😆💪💪 love love love. Great session

Felt good to move my muscles! I'm already more energized 💪

W1/D1 | Lower Body | Quads & Glutes

When I first saw the finisher, I thought the app had glitched. 😅 That was amazing, never done anything like that before!!

The absolute most perfect workout ever curated by the most amazing human. If you are on the edge and scared, thinking, this isn’t for me, I can tell you, it really is.  You’ll feel so empowered. Just. Love. Yourself

My glutes are BURNING after that finisher 🔥🍑🔥

W1/D3 | Lower Body | Hamstrings & Glutes

Really well structured workout & perfect length. 45 mins on the nose ✔️💪✨

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

The standing banded glutes work  towards the end ARIBAaaaa 💪💪💪🔥🔥🔥☄️

W2/D1 | Lower Body | Quads & Glutes

Going into the weekend super happy & STRONG 💪✨☄️

My shoulders are burning! Feels great to get them moving after a long day at the office 💪🔥

W2/D2 | Upper Body | Chest & Shoulders

That finisher is still hard when it’s no longer a surprise 😂 really love it. Strong start to the week. Resistance bands are brilliant and make getting strong so inclusive and accessible which are words that sum up G’s programs 💪💪

W2/D3 | Lower Body | Hamstrings & Glutes

Feeling stronger by the day very much thx to this tenuous empowering programme 💪✨

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

All that yakitori last night gave me the energy for this morning 💪✨😂❤️

W3/D1 | Lower Body | Quads & Glutes

Hello Monday and last day of 43 💪💪💪💪

W1/D2 | Upper Body | Chest & Shoulders

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