Name: Playbook - Georgina Cox - W10/D1 Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:27:13.082Z
Duration: 45 min
Description: W10/D1 Lower Body | Quads & Glutes

My legs were SHAKING. Didn’t realize how much getting a higher resistance band would effect things

Saringi

Corinne

Camilla

Wobbly one leg fun today. Feeling the strength build though. Don’t doubt this programme, just do it 💪

Warm up with RB
Squats x10
Standing abductors x10
Glute bridges x10
x3

DB elevated goblet squat 3x10
(2 second pause)

OH split squats 3x10
(3 second eccentric)

Superset
BW hipthrust with RB x10
DB hipthrust x10
(3 second eccentric)
x3

Superset
DB walking lunges x10
(2 second pause)
Wallsit xfailure
x2, 1xfailure

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

Standing abductor

- 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

- Elevate heels onto weight plates
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Pause
- Stand up to full extension

Heel elevated goblet squat with pause

- Start with your back foot on top of an elevated surface 
- Hold a plate overhead
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Overhead split squats 3 second eccentric

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

Dumbbell hip thrusts 3 second eccentric

Superset!

Walking lunges (2 second pause)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold a dumbbell on your lap
- Hold for time

Weighted wall sits

W10/D1 Lower Body | Quads & Glutes

Yesenia

Love the upped challenge from the first series! So thankful to have this program

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

Baylea

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Laura

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W3/D2  Upper Body | Chest & Shoulders

I was tired today but I showed up and made it through! So happy

Today I surprised myself with how strong I am getting!! I thought I would attempt lifting heavier for one set and ended up continuing for all four of not one but two exercises!

My glutes are slowly dying ,but I like it! 😅

Ariadne

W3/D3  Lower Body | Hamstrings & Glutes

I struggled today but still got it done!!

When I started this workout I was in such a bad mood, everything hurt, and I was hungry. I nearly quit after the first couple of reps but I told myself to just keep going. Guess what happened?? I feel super strong, my body relaxed into the movements, my mood has improved 100%, and now I’m going to eat all the tacos. This program really works. ☺️

W3/D4  Upper Body | Back, Biceps & Triceps

My 🍑 is on fire!! It is exactly what I need to start the week🙂

Had to make a couple of mods due to my right knee hurting, but still got it done and my legs and booty are SHAKING!!!

W4/D1  Lower Body | Quads & Glutes

I really love how this program builds up so gradually that you don’t notice how strong you are getting until suddenly you can bench press your boyfriend

Sarah

W4/D2  Upper Body | Chest & Shoulders

Love this workout! One more and I’m done with this program 💪

Maggie

W4/D3  Lower Body | Hamstrings & Glutes

Structure during my cycle was everything this month. Managed some emotions through lifting - so thankful ❤️

Dead in a good way 🤣 feeling so confident.

W4/D4  Upper Body | Back, Biceps & Triceps

Oh my god those single leg hip thrusts WOOF. Loved the new set of exercises this week!

Oh my .. that was a leg burn out! I increased my weights on all exercises and wow! I’m going to feel that tomorrow . I love feeling sore 😉

I haven't done a weighted wall sit for a while, and yet not only did I manage it, but I found it much easier than when I first attempted it 🔥 That one-legged weighted hip thrust was a killer 🥴

W5/D1 | Lower Body | Quads & Glutes

Krys

Feeling so good in my skin. Appreciate u more than u know 🤍🤍

W5/D2 | Upper Body | Chest & Shoulders

I was hung over today because the Super Bowl was yesterday but I moved my body, lowered weights as needed,and made it through. This is one of the first times I can say I genuinely moved just to give my body what it needed not to check something off my list or feel like I had to look a certain way!

Amazing workout! Still trying to figure out how to put the dumbell between my feet properly 😂

Silvie

W5/D3 | Lower Body | Hamstrings & Glutes

Felt like I could've been pushed a little more in the triceps area but my biceps are on fire! Great arm day:)

Abby

Another fave session. This programme is off the scale. Flowing, challenging, interesting. Super enjoyable yet not easy but feels like it’s targeting all the muscles evenly. Loving it 😍

W5/D4 | Upper Body | Back, Biceps & Triceps

First workout after a break to spend time with family. Kept reminding myself over the break that my body needs it and I felt rested and strong today!

Those one-legged weighted hip thrusts are tough! I was super impressed that I managed to get my butt higher from the ground this time 😂

loved it! 
also love your recent piece of strength and our cycles 🩸🙏 such a good reminder ✨

W6/D1 | Lower Body | Quads & Glutes

My shoulders are burning 🔥🔥🔥 feels fantastic to move after a long day at the office, truly grateful for you and your app ❤️

Great ease back after a little hiatus where sea swimming took precedent in the heat! Grateful for my stronger upper body so I can propel myself through the ocean 🌊💪💪💪

W6/D2 | Upper Body | Chest & Shoulders

This was the perfect workout to help me wind down after a chaotic Monday at work. I feel so strong and centered, and I’m going to enjoy the rest of my evening feeling at peace and accomplished.

W6/D3 | Lower Body | Hamstrings & Glutes

I always go into arm workouts feeling a bit cocky but this one snuck up on me! Feeling great, if a little wobbly in the arms. 😂☺️

W6/D4 | Upper Body | Back, Biceps & Triceps

Ooof this kicked my ass (literally) but exactly the challenge I needed today!

That was tough 🥵 My legs feel like jelly... but I DID IT 🥳

W7/D1 | Lower Body | Quads & Glutes

Love starting my week off right! 💪💪💪💪💪💪

Great way to end my day - feeling strong... and sweaty! 💪🔥

W7/D2 | Upper Body | Chest & Shoulders

First lifting workout after a week of yoga. Gotta say I felt so much stronger during yoga because of doing this program and though it was hard to start back up again today my recovery was faster than ever before. Thank you thank you!

W7/D3 | Lower Body | Hamstrings & Glutes

I love this app! Thank you for another great workout!

Really love this one. Biceps burning 🔥💪💪

W7/D4 | Upper Body | Back, Biceps & Triceps

1st workout back since a LONG holiday break! Feeling super rested, and ready to get back to work 😍

After a 2nd holiday & no training that was tough to come back to! 😂😬 but feeling confident and know that the rest has been good for my body 💪 Back to it 💪💪💪

W8/D1 | Lower Body | Quads & Glutes

Something about picking up heavy circles and putting them down that helps me work through work rage!

My shoulders are on fire after that one 🔥😅

W8/D2 | Upper Body | Chest & Shoulders

Really really love this one. Glutes are nicely burning 🔥💪

W8/D3 | Lower Body | Hamstrings & Glutes

My shoulders are burning and it feels great 😈🔥

Another programme smashed 💪💪💪💪 Bring it on. Excited!

W8/D4 | Upper Body | Back, Biceps & Triceps

New programme excitement! Love it, actually did it yesterday just in case you think I’m doing 2 back to back 😂 Just the right amount of burn 🔥💪

W9/D1 Lower Body | Quads & Glutes

My arms are burning! Feels good to get back into the swing of things after a week off:)

Oooohhhh loving the new prog. Great session. Very focused & love the flow 💪💪💪

W9/D2 Upper Body | Chest, Shoulders & Triceps

WOOF that’s all I’ve got after that one

Loved this one SO MUCH. Feeling really grateful for this programme. I’m fitter abs stronger but more importantly happier.  Have been early morning sea swimming instead of training this week whilst it’s been flat and calm. This prog has given me the confidence to get in the sea and not worry about my body ❤️

W9/D3 Lower Body | Hamstrings & Glutes

A little shorter than the others so I added a few of my own moves at the end. A good burner all in all!!

W9/D4 Upper Body | Back & Biceps

My shoulders. Ekkk! I increased my weights today too! 💪

🔥🔥🔥🔥 was so hard but felt so good

Gorgeous. Love this one. Only issue is my big baps get in the way for the last move. Any alteration/idea welcome 😂😝💪😍

W10/D2 Upper Body | Chest, Shoulders & Triceps

Really rate this one extremely high. Brilliant flow & the burn is 👌💪💪💪

W10/D3 Lower Body | Hamstrings & Glutes

First day back after a month taken off due to holiday/family stresses and it was 🔥. Feels good to be back to actively moving my body ❤️

Did I mention how much I love this one?! 🤔😂 Feeling so strong after following 3 sessions this week plus a little abs number. Amazing programme 💪💪👏👏👏

W10/D4 Upper Body | Back & Biceps

It's been a HOT (lazy) minute since I've last done a workout but feels good to be back! Hopefully this gets my butt back in gear 🔥💪

Wobbly Monday morning legs but Georgina’s enthusiasm is contagious. Feel brilliant for having achieved this by 630am on a Monday. This week is mine 💪

W11/D1 Lower Body | Quads & Glutes

Had to lower weight because period week but I showed up!

W11/D2 Upper Body | Chest, Shoulders & Triceps

Feeling good! Day 3 and going strong 💪

Love this one. Lower body feeling good 💪🔥

W11/D3 Lower Body | Hamstrings & Glutes

Happy to experience what my body can do while having a rough body image day!

Woke up after a poor sleep & wasn’t up for bit feel a million times better now. Does anyone else sleep badly with pmt?!

W11/D4 Upper Body | Back & Biceps

The feeling of accomplishment ❤️💪🫶 don’t doubt it. Give the programme a go if you’re ‘wondering’.

W12/D1 Lower Body | Quads & Glutes

I love shoulder day, nothing better than that burn 🔥

W12/D2 Upper Body | Chest, Shoulders & Triceps

Feels really good to get back into the rhythm of working out multiple days a week :) very grateful for this app ❤️

Best start after a week off & starting a new job after 11 years! Knew that a workout would give me good vibes & help me to feel more confident today 💪💪💪

W12/D3 Lower Body | Hamstrings & Glutes

Plus 8 mins of jump rope ⚡️⚡️🔥🔥

Tricep burn 🔥💪😂 Another brilliant programme completed. Well done G 👏👏👏

W10/D1 Lower Body | Quads & Glutes

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