Name: Playbook - Georgina Cox - W12/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:32:45.515Z
Duration: 45 min
Description: W12/D1 | Lower Body | Quads & Glutes

Killed me legs are like jelly but feeling amazing! 10/10 💕

Niamh Cusack

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

Barbell OH squats 4x10

Leg press 4x10

Superset
Leg extension x10
DB Walking lunges x10
x4

Superset
DB hipthrusts x10
(2 second pause)
DB single leg hipthrusts x10
x4

Cable kick backs until failure

- 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

- Start with barbell overhead and arms extended
- Press hips back and lower to parallel keeping the weight behind your head
- Press through your heels to stand up and return to starting position

Barbell overhead squats

- Keeping your back flat against the seat 
- Bend your knees 
- Drive through your heels to press back to starting position

Leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension

- 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

DB Hip thrust (2 second pause)

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Single leg dumbbell hip thrusts

- 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

W12/D1 | Lower Body | Quads & Glutes

Love it! Great length and variety of exercises. Perfect for a beginner but also if you’re more advanced and looking for more structure.

Aggie

This was killer!! ❤️‍🔥 Had to take a bit of a break and go sit for a bit. Didn't manage to  do extentions or glute bridges but absolutely worked my arse and quads off the whole time 💥

Laura

This was so much harder than it looked written down... Legs are 🔥🔥🔥🔥🔥

Diana

W1/D1 | Lower Body | Quads & Glutes

I liked that this felt shorter but still intense!

Omg, first session using your app queen. Usually HATE upper body, but I can honestly say I enjoy that session! Looking forward to the next one! 🙂

Jade

That was KILLER!! Shoulders are on fire but loved it!

W1/D2 | Upper Body | Chest & Shoulders

Got all my favourites in here! Step up, pull through and deadlifts! Legs will be like jelly tomorrow ❤️‍🔥

It was ok, but I didn't enjoy it as much as other days...may be this one is just not to fun for me 🤷🏽‍♀️

Wow my legs and 🍑 are on fire!!! Loved this xxx

Heidi

W1/D3 | Lower Body | Hamstrings & Glutes

As a lazy gym goer...I love being able to get to a cable machine and do the majority of movements! 🤣🙌

Wowzers! My arms are jelly! Feeling soooooo good!

That was great back is for sure my favourite area to work now love feeling stronger in my uppercase body and don’t seem to have lost as much strength as I thought after my break which is a major bonus 🥳

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

I felt sick after this one, shaky legs !!

Sarah

I cycled on Monday but this my first workout because of a bit of gastroenteritis and I just got my appetite yesterday BUT I’ve missed my workouts so glad to be back

Angelique

Loved this, felt really strong today 💪

W2/D1 | Lower Body | Quads & Glutes

Cannot recommend this app and you enough! Making my spaghetti arms feel stronger everyday! 💪

That was great! Great start to the weekend loved it 💪🏻

W2/D2 | Upper Body | Chest & Shoulders

Awesome workout as always! Always feel better for going

Emma

That was great! I will be hobbling tomorrow but definitely my fave workout on this program! Think I’ll be able to go heavier next week 🥳 loving getting back into weights training at my own pace

W2/D3 | Lower Body | Hamstrings & Glutes

This might be my favourite back and arm day! The Lazy Girl Stay At The Cable really does it for me! 🤣 happy Saturday!

Really enjoyed the one! Feeling stronger 💪🏻 

I’m just wondering I’ve been running for a while and I don’t find my cardio fitness is going up. I used to run a fair bit pre pandemic but I can’t seem to get back to where I was 🙃

Have you any tips that might help with this?

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

W3/D1 | Lower Body | Quads & Glutes

Upped my weights on bench and overhead presses…it was a tough but good workout.

W3/D2 | Upper Body | Chest & Shoulders

Ooft! Hammies and glutes on fire! PB on the leg press and done all last sets to failure and upped most weights! Got to take advantage of that new found strength after my period!

W3/D3 | Lower Body | Hamstrings & Glutes

Great 10/10 back is FOR SURE now my fave day having never worked it before working with this app 😂 was great!

That was great was not in the mood but once I got started I was glad I showed up 💕

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

Super hard with the hot weather, but I pulled trough and I feel so strong 💪and my 🍑is in 🔥🤣

Eleonora

W4/D1 | Lower Body | Quads & Glutes

PB on shoulder press using dumbells 10kg x 5 🙌Felt amazing!

This made me feel so strong! 💪🏻🔥

W4/D2 | Upper Body | Chest & Shoulders

W4/D3 | Lower Body | Hamstrings & Glutes

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

HOLY SMOKES. that was the hardest one yet.

Shelbi Post

Loving seeing the new workouts! Wall sits are my new leg day nemesis 🙌🤣 also, Hack squats?! Holy burning thighs! 🔥

I’ve never braved the smith machine until now! Loved it 😍

Debby

W5/D1 | Lower Body | Quads & Glutes

Love when it's a new workout week! Loved the new shoulder workouts and love the push ups and dips to failure 🙌

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

Sled pushing is my new favourite! Legs are shakey, in a good sense! Another great programme 🔥🙌

W5/D3 | Lower Body | Hamstrings & Glutes

Loving these new exercises! Looking forward to working on my pull ups and hanging knees in the next few weeks. I found them tough AF 🥴 could only manage 3 x 5 (10 was pushing it! The struggle was real on 4th and 5th!)

W5/D4 | Upper Body | Back & Biceps

Love these wall sits and lunge/squats to fail! Quads on 🔥

W6/D1 | Lower Body | Quads & Glutes

Love upping those numbers on chest and shoulder presses! There's something about upperbody strength that just makes me 🥰

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

Never thought I would ever use the sled on my own but I just did 💪🏼🥳

Sophie

W6/D3 | Lower Body | Hamstrings & Glutes

W6/D4 | Upper Body | Back & Biceps

I was meant to put 5 stars!!! Not 1 🤣🤣 I love this workout hahaha 💓💓

W7/D1 | Lower Body | Quads & Glutes

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

Again! Love this stage of the programme!! The Sled is my absolute favourite and as I progress I am confident in missing a few movements (timing for me) then going heavy on the sled and knowing that's putting all those leg and glutes to use! 🔥🔥🔥🔥🔥

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back & Biceps

Yes!! I'm back on the leg day/upper body day. The leg extension machine is broken at my gym so I done my favourite exercise..Sled Pushing! Got to 65k before having to leave for work BUT loved it!

W8/D1 | Lower Body | Quads & Glutes

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

Loved this leg day! The sled is my most favourite thing! Pushed 70kg today 🙌

W8/D3 | Lower Body | Hamstrings & Glutes

W8/D4 | Upper Body | Back & Biceps

Love a new quad day and this didn't disappoint! Struggled with the single leg hip thrust and tried without any dumbbell and just body weight. Felt it more in my hamstring than glute. Any tips please? 🙌🍑

That killed me so wobbly 😂 but 10/10 loved it!

W9/D1 | Lower Body | Quads & Glutes

W9/D2 | Upper Body | Chest & Shoulders

Love to hate a good cable side kick 🔥🍑🥵

Was great! Feel great! Was too nervous to go to the squat machine as I’ve never used it but I will get there! ☺️

W9/D3 | Lower Body | Hamstrings & Glutes

Honestly, the lazy gym woman in me loves a 'thre moves at the cable machine' 🤣🙌 thanks for understanding! 🔥🙌 back and arms are pumped!

Day 2 haven’t lost as much strength as I thought and I use the big girl machines 💕💪🏻

That was great! Really didn’t wanna go to the gym but im glad I did! Are gym men ever not intimidating tho? 😂

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

I’m finding it hard to keep my balance on the overhead squats any suggestions?

W10/D1 | Lower Body | Quads & Glutes

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

Loving this routine! Feeling stronger everyday (apart from those tris though 🤣🥵)

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

W11/D1 | Lower Body | Quads & Glutes

W11/D2 | Upper Body | Chest & Shoulders

Best workout I have done in such a long time!! Absolutely loved it and smashed it!!! Feel like I’m getting back into the swing of things 💕

W11/D3 | Lower Body | Hamstrings & Glutes

Been 'off' for 2 weeks. Was great to come back and do arms and feel strong again!

W12/D1 | Lower Body | Quads & Glutes

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