Name: Playbook - Georgina Cox - W1/D3 | Hamstrings, Back & Biceps
Uploaded: 2024-03-11T16:13:19.022Z
Duration: 45 min
Description: W1/D3 | Hamstrings, Back & Biceps

Warm up
High knees x30 seconds
Superman x30 seconds
RB clamshells x30 seconds
x3

DB step ups 3x10

Single arm DB rows 3x10
(2 second pause)

DB stiff leg deadlift 3x12

Triset
DB pullovers x12
DB bicep curls x12
(2 second pause)
DB hammer curls x12
(2 second pause)
x3

Superset
DB frog pumps xfailure
BW frog pumps xfailure

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clamshells with resistance band

Warm Up

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step ups

- Start with your back flat and a dumbbell in one hand
- Engaging your lats, pull dumbbell bending at the elbow
- Stop when your tricep is parallel to your back 
- Pause then lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows with pause

- Begin with dumbbell in your hands and feet hip width apart
- Lower the dumbbell to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff leg dumbbell deadlifts 3 second eccentric

Dumbbell pullover 3 second eccentric

W1/D3 | Hamstrings, Back & Biceps

More workouts from Georgina Cox