Name: Playbook - Georgina Cox - W11/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:26:24.003Z
Duration: 45 min
Description: W11/D1 | Lower Body | Quads & Glutes

Day 1 - Quads and Glutes

Warm up with RB
Squats x10
Glute bridges x10
Abductors x10
x4

Superset
Heel elevated goblet squat x10
(2 second pause)
Walking lunges x10
x4

Overhead Split squats 4x8
(3 second eccentric)

Superset
DB hipthrust x10
DB SL hipthrust x10
(2 second pause)
x4

Wall sit until failure
RB kickbacks until failure
x1

- 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

- 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

- 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

- 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

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand up then step forward with the opposite leg and repeat

Walking dumbbell lunges

Superset

- 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 upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Single leg DB hip thrust (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

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

W11/D1 | Lower Body | Quads & Glutes

I can’t believe I just started my third at-home program! Day one and already feeling 🔥🔥🔥.

Natalie Luck

Split squats got me shaking every damn time 🫨

Abby

Monica

W1/D1 | Lower Body | Quads & Glutes

My press ups were beyond pathetic 😂 BUT I showed up & as usual the session was fun & challenging. 🙏

Loved it 😍 (The warm-up exercises don't match what you have on the overview though)

Anne-Gabrielle Daudelin

W1/D2 | Upper Body | Chest & Shoulders

Corinne

SA2271b0

Cassia

W1/D3 | Lower Body | Hamstrings & Glutes

Wasn't going to workout today but glad I made myself do it. I always feel better after one of your workouts 😊

Omg again 👏👏👏 really loved this one. 🙏 G, amazing programmes x

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

Wobbly legs but feeling progression and strong 💪 Great start to the week 🙏

W2/D1 | Lower Body | Quads & Glutes

I love having three supersets on 💪🏻 day! Feels so good to target all those upper body muscles.

Love it but my press ups are still TEENY 🤣 Anyone else in the G gang struggling with full press ups?!

W2/D2 | Upper Body | Chest & Shoulders

W2/D3 | Lower Body | Hamstrings & Glutes

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

Who does a workout on their birthday & split squats?! I must be mad 😉😉😉😂💪💪💪

W3/D1 | Lower Body | Quads & Glutes

Gotta love that shaking feeling after a good workout 💪

Love love love. Can’t do a press up at all but loving trying 😂 any chance of a mini press up course?!?!

Awesome upper body workout, really feeling the mind muscle connection :)

W3/D2 | Upper Body | Chest & Shoulders

Hammies & glutes happily burning 🔥💪

W3/D3 | Lower Body | Hamstrings & Glutes

W3/D4 | Upper Body | Back, Biceps & Triceps

Little bit wobbly, due on 😬 starting to feel some stress/anxiety and this helped massively 🙏

W4/D1 | Lower Body | Quads & Glutes

My press ups 😅😅😅😬 Love the 🔥 Feelung strong 💪

W4/D2 | Upper Body | Chest & Shoulders

Good to get back on the horse after a 2 week break 😬😬😬😂 my legs were wobbly during lunges but it felt brilliant. Great start to the day

W4/D3 | Lower Body | Hamstrings & Glutes

4 days in a row bit so good for PMT & the run up to a break. Thx G for an awesome programme 🙏

W4/D4 | Upper Body | Back, Biceps & Triceps

There's nothing quite like a single legged dumbell hip thrust to make you realise how strong and powerful you are!

Klaudia

Goblet squats into lunge?? G, you're so mean! 😂 gonna be feeling it tomorrow

W5/D1 | Lower Body | Quads & Glutes

Oof that transition from plate raises to frontal raises was tough but damn it felt good! 🔥🔥🔥

Wow! Not gonna lie, that was tough. That last triset was burning and I had to drop down a kg. No press ups in me 😂 Really challenging but in the best way 🔥💪

W5/D2 | Upper Body | Chest, Shoulders & Triceps

LOVED that. Appreciated that it’s been mixed up. Gotta keep muscles & brain switched on. Here’s to a new week 💪

W5/D3 | Lower Body | Hamstrings & Glutes

I think I need to start focusing on taking each rep slower; think I'm going too fast. But still feeling the burn 🔥

Loved this. Using the workouts to help me navigate some tough life stuff 💪

W5/D4 | Upper Body | Back & Biceps

Squats on squats on squats 🔥🔥🔥 I'm gonna be hurting tomorrow

OUCH 🔥🔥🔥 G, need a one legged hip thrust lesson. I just couldn’t do it! Will keep trying but maybe set up is wrong. I literally don’t move 😂

W6/D1 | Lower Body | Quads & Glutes

Nothing like a good arm workout after a crappy day 💪

Yassssssss killing Tuesday 🔥🔥💪💪💪

W6/D2 | Upper Body | Chest, Shoulders & Triceps

Absolutely love this session. Great start to the week. Perfect 👍 I

W6/D3 | Lower Body | Hamstrings & Glutes

I bloody love this & highly recommend doing it to the prodigy very loudly. Today is getting smashed 💥😂

W6/D4 | Upper Body | Back & Biceps

So. Many. Squats. So. Many. Lunges. Don't think my legs will be able to walk stairs for a while 😂

Still struggling with those single leg seated pumps but strong start to Monday after a rubbish kip 😞😞😞

W7/D1 | Lower Body | Quads & Glutes

My shoulders pop while doing the standing dumbbell lateral raise and standing rear delt flys. Nothing painful, just small pops. Do you think it's my form?

W7/D2 | Upper Body | Chest, Shoulders & Triceps

Something about those standing abductors that get me shaking every time 🔥

2nd lower body this week 🥵🥵🥵💪💪💪🍑🍑🍑

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back & Biceps

What a session to end the week on 😂 still can’t do one move but celebrating what I can do 💪🔥

Split squats have gotten so much easier :)

W8/D1 | Lower Body | Quads & Glutes

Highly recommend a week off every 6-8 weeks. I’ve come back stronger & calmer & more connected with my movement ❤️💪

W8/D2 | Upper Body | Chest, Shoulders & Triceps

Really wonderful workout this morning. If you’re hesitating then don’t! This is such an amazing program 💪

W8/D3 | Lower Body | Hamstrings & Glutes

W8/D4 | Upper Body | Back & Biceps

Really got my sweat on this morning. Happy International Women’s Week to fellow G Queens 💪💪💪

Finally back to working out after 2 months and it was crazy but satisfying!

W9/D1 | Lower Body | Quads & Glutes

Was really tempted to not work out today - motivation was LOW. But I am so so glad I did. I always am 😊

Even with PMT insomnia so happy I got up & worked out. Anyone else get insomnia a few days before they’re due on?

W9/D2 | Upper Body | Chest & Shoulders

W9/D3 | Lower Body | Hamstrings & Glutes

W9/D4 | Upper Body | Back, Biceps & Triceps

Bloody amazing workout. If you’re hesitating, do not! I’ve been using this app for over a year. Never felt more comfortable doing exercise for all the right reasons ❤️💪

W10/D1 | Lower Body | Quads & Glutes

Felt soooo good & strong today. Great little pump 💪🔥

W10/D2 | Upper Body | Chest & Shoulders

Wow! Love the new ability to track the kg & reps. Great 🤩

W10/D3 | Lower Body | Hamstrings & Glutes

Feels good to get that blood flowing 💪

W10/D4 | Upper Body | Back, Biceps & Triceps

Joined by my 13 year old daughter today. ✨

W11/D2 | Upper Body | Chest & Shoulders

Strong start to the week 💪💪💪 love how the sessions set me up for the day in the right headspace ❤️

W11/D3 | Lower Body | Hamstrings & Glutes

W11/D4 | Upper Body | Back, Biceps & Triceps

This is such a powerful empowering workout. Sync with G’s Bootylicious playlist and you’ll have a great start or end to your day 💪

W12/D1 | Lower Body | Quads & Glutes

Fantastic session to get back in the swing of things after a long vacation 💪🔥

Really engages the lats. 🔥💪💪💪

W12/D2 | Upper Body | Chest & Shoulders

So good I even crazed it on a bank holiday 😜😜😜

W12/D3 | Lower Body | Hamstrings & Glutes

Another program completed! Feeling so thankful for discovering the goddess that is G and proud of myself for prioritising me a few hours a week. If you’re hesitating, then don’t. You will not regret it. You’ll feel brilliant ☀️💪✨❤️💪💪💪

W11/D1 | Lower Body | Quads & Glutes

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