Name: Playbook - Georgina Cox - W1/D3 | Lower Body | Glutes & Hamstrings
Uploaded: 2022-12-12T07:34:35.758Z
Duration: 45 min
Description: W1/D3 | Lower Body | Glutes & Hamstrings

Loved this leg day. It felt short with great compact movements but my hammies and glutes are on fire and I pushed myself again, in a healthy 'You're stronger than you think' way! Thanks again!

Laura

Warm up with RB
Crab walks x30 seconds
Glute bridges x10
Abductors x10
x3

Sumo deadlifts 3x10

Superset
Single leg press x8/10
DB RDLs x10/12
x3

Superset
DB elevated backwards lunges x10/12
(2 second pause)
Elevated glute bridges x10/12
(3 second eccentric)
x3

Lower back extension 2x12, 1xfailure

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Crab walks with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm Up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Maintaining a flat back, lower the bar

Sumo deadlift

- Keeping your back flat against the pad
- Lower your leg towards your chest
- Drive through your heel to press back to starting position
- Complete desired reps then repeat on the opposite side

Single leg press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs

Superset

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pause
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Backwards dumbbell lunges with pause

Elevated glute bridge 3 second eccentric

W1/D3 | Lower Body | Glutes & Hamstrings

Legs like jelly!! Got my hip thrust to 50kg for 8 x 2.🔥🍑

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

W1/D1 | Lower Body | Quads & Glutes

You never fail to make a great session! Just in time to mix it up again 🙌

It was interesting…I’m not really a fan of anything upper body, but I got stuck in tried my best..gritted my teeth. And I actually did all of it!! I feel so strong now, if anyone else is like me and not a fan of upper body try this..you won’t be disappointed 😍😜

Heidi

W1/D2 | Upper Body | Chest & Shoulders

I loved this back and arms workout. I have upped all weights..I've got far too comfy at my steady weights! I'm stronger than I think 💛💪

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

Paola

W2/D1 | Lower Body | Quads & Glutes

W2/D2 | Upper Body | Chest & Shoulders

Loved that workout and my strength is creeping up each week with my deadlifts 💪🏼

W1/D3 | Lower Body | Glutes & Hamstrings

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