Name: Playbook - Georgina Cox - W1/D3 Lower body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:58.755Z
Duration: 45 min
Description: W1/D3 Lower body | Hamstrings & Glutes

Geri

This was varied and effective. Although I still don't have a band yet I still did the exercises that called for a band because they will still be effective, just not as much, and it gets me more familiar with the exercises :-)

Julie Smith

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Payton

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

Arantza

I feel sooo strong and exhausted! This was challenging, but every set left me wanting to do the next. 🙅🏋️💪

Alejandra

Ana Maria Macovei

Vanessa

Isabel

My legs and bum were gone in the warm up 🤣🤣

Jay Parker

🍑is on 🔥fun exercise..but heavy💪☺️love it🫶🏻

Monica helen Skjerdal

Alice

LOVE THESE!!!!!! I can feel it but it’s not impossible!

Brittany

Veronica

Phew, I do have to really keep motivating myself to make it through but I am super proud when I actually make it! Stairs will be my enemy again for a couple of days, I believe. 😄
Thanks a lot for these great „at home“ options!

Nadine

This was intense but short so very adequate for a busy morning!!

Pili

Great session 
Need to find the right size band 
Still did something and made it work 🤩🤩

Carmel

Made it through and I have to say the frog pump was definitely something different!

Samantha

At first I thought this was easier than the previous days, and while that was somewhat right, I was also quickly humbled for my hubris. The burn is real.

Luciana

Omg, such a good workout. I was cussing under my breath but felt everything moving. Genuinely excited to do that one again.

Cambria

Natasha

Eleanor White

Andrea

Loving the program 🫶🫶🫶 the pace is great

Emily

Camilla

More challenging than I first thought I love this ❤️ xxx

Heidi

Tabby

Amazing! Added some sumo squats in… going to regret that tomorrow 🤣

sarah

Roos

Felt a bit too easy😅 But as it was the past two workouts, I’ll be feeling my glutes tomorrow💪🏼 x

Nizan

Sandra Nabil

First two steps I thought to myself: this seems easy. Oh boy, the 3rd step completely knocked me out. Keep pushing and it feels amazing to complete another session.

Cheryl Lea

It was harder than I thought, buy it was worth it!

Amanda

Amazing! Had to use my cat as a weight cause I don’t have any yet, but it worked great lol

Virginia

Loooved this workout!! Some new exercises I’ve never tried before and really felt my hamstrings and glutes working 💪🏽🍑

Lucy

Wow that was hard, but enjoyed it. Used muscles I don’t think I knew I had!

Louise

So great! Loved it.
Is it normal for knees to ache a bit after doing the raised glute bridges and single leg raised ones?

Ruby

Great absolutely loved it, will be sore tomorrow but worth it x

So glad I pushed myself to do it, still have DOMS from day 1 three days ago! Great workout!

Good workout! I made the mistake (due to rookie ambition) to try the full reps in the 1st squat workout and that left me barely walking for 2 days, however as per Georgina's words, I gave myself grace with the following workouts and I adjusted to half the reps for each set. Feels much better while still difficult for a beginner. Don't push yourself too hard, and you will slowly get there and complete the full reps in no time. 
Feeling more confident and fulfilled even though I only started recently 🧡. 

Only slight disappointment with the course was that there is no voiceover - but it didn't bother me enough to take a star off 💫. 
It would be nice if in the future there was some vocal guidance along the way, a little pep-talk maybe?

Victoria

ciara savage

Pheeewwww! That was one mutha of a work out! Made it to 50 on the BW frog thingy 👊

Looked so easy at the beginning and I finished a sweaty mess. Was great!

Tamara

Felt easy at first but was shaking by the end hahaha

Kelsey

I can’t believe I managed to go through the last exercise! I’m so excited 😍😍😍💪🏻💪🏻

Valentina

Legs are feeling that but really enjoyed it! Been a while since I’ve felt motivated to workout this late in the day!!

Sian

Cailynn Hicks

Warm up circuit:
- Fire hydrants w/ resistance band 3 x 10 (each side)
- Clamshells w/ resistance band 3 x 10 (each side)
- Glute bridges w/ resistance band 3 x 10
 
Workout:
- Dumbbell  RDLs 3 x 10-12
- Dumbbell backward lunges 3 x 10-12 (each leg)

Superset
- Elevated dumbbell glute bridges 3 x 10-12
- Elevated BW glute bridges single leg 3 x 8-10 (each leg)

- Frog pumps weighted 2 x 15, BW 1 x 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

- 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

Warm up circuit

- 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

- 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

- 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
- Pause at the top
- Lower with control

Elevated dumbbell glute bridge

- Elevate your heels onto a bench
- Raise one leg off the bench
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single leg elevated bodyweight glute bridge

Superset

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell frog pump (last set BW only)

W1/D3 Lower body | Hamstrings & Glutes

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

W1/D2 Upper body | Chest, Shoulders & Triceps

We made it!! Completed ✔️🥹🤸🏻‍♂️

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

Last week I did the elevated superset and it killed my back so I did it not elevated this week and it felt much better

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

W2/D3 Lower body | Hamstrings & Glutes

I don’t have a barbell so I used dumbbells and made sure they stayed aligned with one another. Went up in weight this week

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Louise Scotchbrook

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

Sarah

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W1/D3 Lower body | Hamstrings & Glutes

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