Name: Playbook - Georgina Cox - W1/D3 Hamstrings, Back and Bis
Uploaded: 2022-12-28T13:08:55.371Z
Duration: 35 min
Description: W1/D3 Hamstrings, Back and Bis

Who doesn’t have 35 mins for such an excellent session? Right amount of challenge & really well structured. I always feel a million times better after spending just 35 minutes on myself ✨

That was great wasn’t feeling the gym but happy I did this one at home and worked up a sweat 🥵

Niamh Cusack

Call me crazy but I loved the backward lunges 😂 which is not like me! Struggled with the hamstring curl as I don’t have normal weights and they kept slipping out my feet 😂 but I tried and feel great after this week! 💖

Sophie

Warm up
RB fire hydrants x15 seconds each side
RB clamshells x15 seconds each side
Superman x30 seconds
x3

DB RDLs 3x10

Single arm DB rows 3x10

DB backwards lunges 3x12

Superset
DB hammer curls x10
DB bicep curls x10
x3

DB hamstring curls until failure

- 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

- 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

Warm Up

- 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

- 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 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows

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

Backwards lunges

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Standing dumbbell bicep curl

Superset

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curl

W1/D3  Hamstrings, Back and Bis

Amazing workout! I had to modify it usingn1.5 liter water bottles instead of the weights, but still felt it.

Joyce

I love how I can jump in and out of programs and workouts as needed! I’m following one of the Strong Queen programs - but felt like I needed a full body workout today (travelling for work, limited time and equipment). Was able to jump into a full body program and pick a session in there! This whole app makes me so happy ☺️

Leanne Griffiths

I havent worked out in quite some time and this was so nice to feel the burn again!! I love it and cant wait to do it everyday!!

Mackenzie

W1/D1  Quads, Glutes and Shoulders

Loved that workout really lifted my mood after a foggy day!✌️💗

Eleanor White

Back at it after 2 weeks off! It's certainly a little more difficult than before, but I have to say I really missed the burn! 🔥🧡 

Great full body workout, thank you G ✨️

Victoria

Great workout but can you recommend some alternatives to the floor exercises for those with IBS? I feel a little heart burn after doing those exercises.

Michelle Ng

W1/D2  Chest, Tris and Glutes

Valinda

YAAASSSSSS 110% 🔥🔥🔥💪💪💪💪💪💪💪 If you want to feel like an empowered Queen, start your week with this!

Those OH squats 🥵🔥😏 feel incredible and proud of getting through it!

W2/D1  Quads, Glutes and Shoulders

Great workout for when the kid is at nursery. Have the youngest sat here motivating me!😅 But love these workouts!

Feels SO good to be back. Had to take a break because of an injury but couldn’t be happier to be able to work out again! Thanks, G!

Theresa

W2/D2  Chest, Tris and Glutes

Proud of how much better I am getting. Can feel my joints getting better and my balance too!🥰

Love this one - just the right amount of "challenging"! 
Also I must be funny to watch, really takes me a few tries to get the dumbbell stable between my feet for the hamstring curls hahah😅 

Thanks for this energy booster G x

Just what I needed to get back into it after a short holiday 💪

W2/D3  Hamstrings, Back and Bis

Burn is unreal especially those extra reps! Successful day again!🥰

Great way to start out the week! My body feels awake and ready to finish my Monday ❤️

Abby

Ran out of time for this and had to skip a few of the reps ("sacrificed" the split squats 🤫) and still, the bum burn is real haha! 

Have an awesome day G🧡

W3/D1  Quads, Glutes and Shoulders

Love these workouts! I can always see little differences in progress!💖

My favourite day from this program so far ✨️🧡

💪💪💪 perfection. Enjoying the all over simmering body burn during these summer months 🔥

W3/D2  Chest, Tris and Glutes

I usually struggle with this section but smashed it today! I think the weights are getting easier for me which is a HUGE win for little ol' me! 
Also your playlist really got me moving!🔥👌

W3/D3  Hamstrings, Back and Bis

Love glutes day! Really shows how much I have improved with my strength and balance!🦵🍑

Perfect start to a week where anxiety is creeping in! These sessions are so amazing for your mental health ❤️✨

I didn’t workout last week (it was hectic 😥) but love love loved getting back to it today! Following your programmes has made me realise how good this is for my mind, not just feeling strong physically but I swear it makes me feel mentally stronger! You’re amazing! ✨✨✨

W4/D1  Quads, Glutes and Shoulders

Boom 💥 perfectly complimenting a week of sea swimming in this glorious weather ☀️☀️☀️

W4/D2  Chest, Tris and Glutes

After a week off to spend family time. Coming back like I never left. No struggles and my knee is not making that strange noise when I do lunges! Absolute win!🥰

Beautiful Sunday morning workout in the open air today. Wonderful 🙌🙌☀️

W4/D3  Hamstrings, Back and Bis

Loved this so much on a Sunday came back for next instalment on a Monday 👊💪💪💪

Always a pleasure doing your workouts 😍🥰

Had a rough week with my anxiety, it’s had the better of me for most of the week. I’m so glad to have made myself do this workout today, I feel so much lighter already from getting a sweat on and showing myself that I am strong and I am capable. Thank you for creating these workouts, I feel like they’re clearing the anxiety fog and I can think clearly again 💖 Also how have I ended doing walking lunges and thinking I’ve missed this?! Who am i 😂 xxx

W5/D1 Quads, Glutes & Shoulders

Miranda

Sheri Gray

The thing is you end up enjoying these workouts so much & how they leave you feeling it doesn’t feel like exercise/a punishment. Never felt more empowered then by this programme. Queen G 👊💪💪💪

W5/D2 Chest, Tris and Glutes

Coming back to G’s workouts after a week off are like coming back to the best catch up with a friend. I feel empowered, strong & buzzing. If you’re wondering, hesitating, just go for it. I promise you’ll feel amazing 💪

So needed this today! My brain is being a bit 😵‍💫 today but this has helped to feel like the fog is lifting. Can’t wait to for next week!

W5/D3 Hamstrings, Back and Bis

After a few weeks off that felt like hanging out with a good friend. You WILL feel so much better after a workout no matter what’s going on for you today. Take that time to yourself. 45 minutes is super doable and you will be left feeling so empowered.

Loved it!! The walking lunges at the end are the perfect finisher!! 🙌🏻🙌🏻🙌🏻 1 question - the plate holds to say hold for time but they don’t say how long. I’ve been doing 5 seconds, is that okay or too short?

W6/D1 Quads, Glutes & Shoulders

Feel a MILLION times better for doing this. Never ever thought I’d enjoy exercise like this. Feels like the ultimate self love. Sets me up for the day mentally. Coming atcha Wednesday 💪💪💪

I loveeee the exercises with a resistance band. They make the booty burn but not in an overdoing it way, in a way that makes me feel epic 💪🏻
Quick one about the dumbbell chest press feet up - I don’t have anything at home like a bench, I’ve been trying to use our footstool but it limits my arm movement for it. Is there an alternative way of doing it you’d recommend? ❤️

W6/D2 Chest, Tris and Glutes

W6/D3 Hamstrings, Back and Bis

Woah what a session! Feel absolute whacked after that, but unbelievably happy I've done it! What a way to spend a lunch break 😅💞

Ruby

W7/D1 Quads, Glutes & Shoulders

Love the flow of this one. Satisfying full body workout 🏋️‍♀️💪

W7/D2 Chest, Tris and Glutes

G is the best cheerleader in the world. Fact. She’s on this for the entire journey. No judgement, no pressure. Like no other trainer I’ve ever met ❤️✨💪

W7/D3 Hamstrings, Back and Bis

W8/D1 Quads, Glutes & Shoulders

After a tough very hormonal low ebb week this workout was the perfect hit. I feel like a phoenix ☄️🔥🔥🔥 Georgina’s workouts WILL leave you feeling very capable and stronger

W8/D2 Chest, Tris and Glutes

Yay to autumn, back to school for both little & big person & back to routine including precious me time 💪💪💪

W8/D3 Hamstrings, Back and Bis

Not sure I could love a workout anymore to be honest….I’m a curvy woman in my 40’s spiralling into the next phase and I’m so grateful for this app and to have G there holding this space for us ❤️

W9/D1 Quads, Glutes and Shoulders

W9/D2 Chest, Triceps and Glutes

W9/D3 Hamstrings, Back and Biceps

Perfect start to the week. Gift yourself 45 minutes of self appreciation 💪💪💪✨

W10/D1 Quads, Glutes and Shoulders

Yeahhhhh love this one. AMAZING glutes are on 🔥

W10/D2 Chest, Triceps and Glutes

Love this. Perfect start to the week 💪

W10/D3 Hamstrings, Back and Biceps

Crazy week but G’s workouts keeping me grounded & focussed 🔥✔️💪✨❤️

W11/D1 Quads, Glutes and Shoulders

W11/D2 Chest, Triceps and Glutes

W11/D3 Hamstrings, Back and Biceps

G’s workouts leave you pumped & feeling so capable for the rest of the day, no matter how the week is going 😍💪✨

W12/D1 Quads, Glutes and Shoulders

Strong start to the week. When dark days hit I always turn to Strong Queen. Thank you Georgina for the BEST most empowering program 💪

W12/D2 Chest, Triceps and Glutes

Another program smashed 👏💪💪💪 This app has changed my life. Helped me find my feet and now working out is no longer a punishment but an act of self-care ❤️

W1/D3 Hamstrings, Back and Bis

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