Name: Playbook - Georgina Cox - W1/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:25:32.209Z
Duration: 45 min
Description: W1/D4 | Upper Body | Back, Biceps & Triceps

Really well structured workout & perfect length. 45 mins on the nose ✔️💪✨

Warm up
Star jumps x30 seconds
Plank walk outs x30 seconds
Plank x30 seconds
x3

Superman 3x10/12
(2 second hold)

Single arm bent over DB rows 3x10/12
(3 second eccentric)

Superset
DB bicep curls x12/15
DB OH tricep extension x12/15
x3

Concentration curls 3x10/12

BW dips until failure

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up

- 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

Bent over dumbbell rows 3 second eccentric

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

Standing dumbbell bicep curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

Superset

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight dips

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

Now this is the way to deal with a Monday! Feeling strong, centered, and accomplished. 🔥

Natalie Luck

Oh wow wow wow very excited to get back into smashing my glutes 💪😆💪💪 love love love. Great session

Felt good to move my muscles! I'm already more energized 💪

Abby

W1/D1 | Lower Body | Quads & Glutes

This was a great one! I always feel so confident and strong after an upper body day.

I am FIRE 🔥 best feeling ever. Thanks G 💪💪💪

Felt really good to move my body after a long day sitting at a desk 💪🔥

W1/D2 | Upper Body | Chest & Shoulders

When I first saw the finisher, I thought the app had glitched. 😅 That was amazing, never done anything like that before!!

The absolute most perfect workout ever curated by the most amazing human. If you are on the edge and scared, thinking, this isn’t for me, I can tell you, it really is.  You’ll feel so empowered. Just. Love. Yourself

My glutes are BURNING after that finisher 🔥🍑🔥

W1/D3 | Lower Body | Hamstrings & Glutes

The standing banded glutes work  towards the end ARIBAaaaa 💪💪💪🔥🔥🔥☄️

W2/D1 | Lower Body | Quads & Glutes

Going into the weekend super happy & STRONG 💪✨☄️

My shoulders are burning! Feels great to get them moving after a long day at the office 💪🔥

W2/D2 | Upper Body | Chest & Shoulders

That finisher is still hard when it’s no longer a surprise 😂 really love it. Strong start to the week. Resistance bands are brilliant and make getting strong so inclusive and accessible which are words that sum up G’s programs 💪💪

W2/D3 | Lower Body | Hamstrings & Glutes

Feeling stronger by the day very much thx to this tenuous empowering programme 💪✨

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

All that yakitori last night gave me the energy for this morning 💪✨😂❤️

W3/D1 | Lower Body | Quads & Glutes

Hello Monday and last day of 43 💪💪💪💪

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

Community

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