Name: Playbook - Georgina Cox - W1/D3 | Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:32:45.330Z
Duration: 45 min
Description: W1/D3 | Lower Body | Hamstrings & Glutes

Got all my favourites in here! Step up, pull through and deadlifts! Legs will be like jelly tomorrow ❤️‍🔥

Laura

It was ok, but I didn't enjoy it as much as other days...may be this one is just not to fun for me 🤷🏽‍♀️

Wow my legs and 🍑 are on fire!!! Loved this xxx

Heidi

What a booty burner! Loved trying out some new exercises too! Looking forward to what your next session has to bring 😁

Jade

Hit a huge or today!!! So excited I got 300lbs on the leg press and it felt strong and good

Sarah

Warm up with RB
Fire hydrants x10
Clam shells x10
Abductors x10
x3

Sumo deadlifts 3x8

Leg press 1x8, 3x5

Superset
Box step ups x10
RDLs x10
x3

Elevated glute bridges 3x10
(1 full rep, 1 pulse)

Cable pull throughs 2x12, 1xfailure

- Position yourself on your hands and knees with a band just above your knees 
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrants with resistance band

- 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

- 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 seat 
- Bend your knees 
- Drive through your heels to press back to starting position

Leg press

- 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

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

Dumbbell RDLs 3 second eccentric

Superset

- Place the dumbbell on your hips and elevate your feet
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse 2x at the top
- Lower with control

Elevated dumbbell glute bridge 1 & 1/4 reps

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pullthroughs

W1/D3 | Lower Body | Hamstrings & Glutes

Love it! Great length and variety of exercises. Perfect for a beginner but also if you’re more advanced and looking for more structure.

Aggie

This was killer!! ❤️‍🔥 Had to take a bit of a break and go sit for a bit. Didn't manage to  do extentions or glute bridges but absolutely worked my arse and quads off the whole time 💥

This was so much harder than it looked written down... Legs are 🔥🔥🔥🔥🔥

Diana

W1/D1 | Lower Body | Quads & Glutes

I liked that this felt shorter but still intense!

Omg, first session using your app queen. Usually HATE upper body, but I can honestly say I enjoy that session! Looking forward to the next one! 🙂

That was KILLER!! Shoulders are on fire but loved it!

Niamh Cusack

W1/D2 | Upper Body | Chest & Shoulders

As a lazy gym goer...I love being able to get to a cable machine and do the majority of movements! 🤣🙌

Wowzers! My arms are jelly! Feeling soooooo good!

That was great back is for sure my favourite area to work now love feeling stronger in my uppercase body and don’t seem to have lost as much strength as I thought after my break which is a major bonus 🥳

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

I felt sick after this one, shaky legs !!

I cycled on Monday but this my first workout because of a bit of gastroenteritis and I just got my appetite yesterday BUT I’ve missed my workouts so glad to be back

Angelique

Loved this, felt really strong today 💪

W2/D1 | Lower Body | Quads & Glutes

Cannot recommend this app and you enough! Making my spaghetti arms feel stronger everyday! 💪

That was great! Great start to the weekend loved it 💪🏻

W2/D2 | Upper Body | Chest & Shoulders

Awesome workout as always! Always feel better for going

Emma

That was great! I will be hobbling tomorrow but definitely my fave workout on this program! Think I’ll be able to go heavier next week 🥳 loving getting back into weights training at my own pace

W2/D3 | Lower Body | Hamstrings & Glutes

This might be my favourite back and arm day! The Lazy Girl Stay At The Cable really does it for me! 🤣 happy Saturday!

Really enjoyed the one! Feeling stronger 💪🏻 

I’m just wondering I’ve been running for a while and I don’t find my cardio fitness is going up. I used to run a fair bit pre pandemic but I can’t seem to get back to where I was 🙃

Have you any tips that might help with this?

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

W3/D1 | Lower Body | Quads & Glutes

Upped my weights on bench and overhead presses…it was a tough but good workout.

W1/D3 | Lower Body | Hamstrings & Glutes

Community

More workouts from Georgina Cox