Name: Playbook - Georgina Cox - W11/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:34:35.953Z
Duration: 60 min
Description: W11/D1 | Lower Body | Quads & Glutes

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

Barbell Front squat 4x10
(2 second pause)

DB Split squats 1x8, 2x5, 1x3

Leg press feet together 4x10

Superset
DB Hipthrust x12
(1 full rep 1 pulse)
BW single leg hipthrust x12
(2 second pause)
x4

Kick backs on the cables 1x10, 1x12, 1x15, 1x20
(Drop the weight each time)

- 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

- Hold barbell across your shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and pause 
- Drive through your heels to come up

Barbell front squat with pause

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (Feet Together)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes toward the floor and press back up to starting
- Pulsing at the top 2x

Barbell hip thrusts with 1 & 1/4 reps

Single leg DB hip thrust (2 second pause)

Superset

- Get into a bent over position
- Push back and up with your foot extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable kickback

W11/D1 | Lower Body | Quads & Glutes

Legs like jelly!! Got my hip thrust to 50kg for 8 x 2.🔥🍑

Laura

Elaine

That was cracker!!  Loved it feeling great!

Niamh Cusack

W1/D1 | Lower Body | Quads & Glutes

You never fail to make a great session! Just in time to mix it up again 🙌

It was interesting…I’m not really a fan of anything upper body, but I got stuck in tried my best..gritted my teeth. And I actually did all of it!! I feel so strong now, if anyone else is like me and not a fan of upper body try this..you won’t be disappointed 😍😜

Heidi

W1/D2 | Upper Body | Chest & Shoulders

Loved this leg day. It felt short with great compact movements but my hammies and glutes are on fire and I pushed myself again, in a healthy 'You're stronger than you think' way! Thanks again!

W1/D3 | Lower Body | Glutes & Hamstrings

I loved this back and arms workout. I have upped all weights..I've got far too comfy at my steady weights! I'm stronger than I think 💛💪

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

Paola

W2/D1 | Lower Body | Quads & Glutes

W2/D2 | Upper Body | Chest & Shoulders

Loved that workout and my strength is creeping up each week with my deadlifts 💪🏼

Sophie

W2/D3 | Lower Body | Glutes & Hamstrings

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

Great workout! Increasing weights and loving it!

W3/D1 | Lower Body | Quads & Glutes

W3/D2 | Upper Body | Chest & Shoulders

W3/D3 | Lower Body | Glutes & Hamstrings

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

Split squats OMG, whydo the exist!!!!??? I love the whole routine but I try to be somewhere else in my brain during split squats haha

W4/D1 | Lower Body | Quads & Glutes

W4/D2 | Upper Body | Chest & Shoulders

W4/D3 | Lower Body | Glutes & Hamstrings

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

W5/D1 | Lower Body | Quads & Glutes

What a way to finish the week! 💪🏻💪🏻🔥🔥 xxx

W5/D2 | Upper Body | Shoulders & Chest

W5/D3 | Lower Body | Hamstrings & Glutes

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

W6/D1 | Lower Body | Quads & Glutes

W6/D2 | Upper Body | Shoulders & Chest

This was such a great burn 🧡 I love this app so much — it reminds me that I don’t *have* to move my body, but rather, I *get* to move my body 🥰 celebrating my strength every session 💪 thanks Georgina 💕

Georgie

My legs and bum are on 🔥🔥 in the best possible way!! Xxx

W6/D3 | Lower Body | Hamstrings & Glutes

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

W7/D1 | Lower Body | Quads & Glutes

W7/D2 | Upper Body | Shoulders & Chest

W7/D3 | Lower Body | Hamstrings & Glutes

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

W8/D1 | Lower Body | Quads & Glutes

W8/D2 | Upper Body | Shoulders & Chest

W8/D3 | Lower Body | Hamstrings & Glutes

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

That was the worst but the best the hardest but made me feel the strongest! 💯 both the hip thrusts and the finisher kick backs were killer but I feel amazing now!!!

W9/D1 | Lower Body | Quads & Glutes

W9/D2 | Upper Body | Chest & Shoulders

RIP to another pair of leggings 😂 somehow feel like it’s an achievement tho 🤣💪🏼

W9/D3 | Lower Body | Hamstrings & Glutes

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

That was rough my glutes are burning! Loved it 🥰

W10/D1 | Lower Body | Quads & Glutes

Feeling stronger every session 💪🏼🏋️‍♀️

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

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

Oh that was a great burn have been feeling a little bummed in my body (seeing bad angle photos on holidays have had a bad impact on my body image 🥲) but these workouts help me feel more secure and strong and how my body is more than my looks. 

Might be a bit soppy but these workouts have really improved my relationship with my body and I thank you for that 💕

W11/D1 | Lower Body | Quads & Glutes

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