Name: Playbook - Georgina Cox - W1/D3 | Hamstrings, Back & Biceps
Uploaded: 2024-03-11T16:14:00.540Z
Duration: 45 min
Description: W1/D3 | Hamstrings, Back & Biceps

Rowing machine - 5minutes

Assisted pull up machine 3x10/12

Smith machine step ups 3x10
(3 second eccentric)

Barbell bent over rows 3x10

DB stiff leg deadlifts 3x12

Superset
Barbell bicep curls x12
(2 second pause)
DB hammer curls x12
(2 second pause)
x3

BW single leg elevated glute bridges xfailure

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row machine

Warm up

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Smith machine step ups

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the bar up keeping your elbows close to your body
- Engage your lats as you pull up 
- Lower down in a controlled motion

Bent over barbell row

- 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

DB bicep curls (2 second pause)

DB hammer curls (2 second pause)

Superset

W1/D3 | Hamstrings, Back & Biceps

Fabulous workout Georgina  ⭐️⭐️⭐️⭐️⭐️

W1/D3 | Hamstrings, Back & Biceps

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