Name: Playbook - Georgina Cox - W12/D3 | Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:32:45.523Z
Duration: 45 min
Description: W12/D3 | Lower Body | Hamstrings & Glutes

Niamh Cusack

Warm up with RB
Fire hydrants x10
Glute bridges x10
Abductors x10
x4

hack squat on the smith machine 4x10

Superset
DB RDLs x10
DB Backwards lunges x10
(2 second pause)
x4

Single leg press 4x10

Barbell Hipthrust 4x10
(3 second eccentric)

Superset
Cable pull throughs until failure
Cable abductors until failure

- Position yourself on your hands and knees with a band just above your knees 
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire hydrants 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

Smith machine hack squat (feet together)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pause
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Backwards dumbbell lunges with pause

Superset

Single leg press

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Slowly lower your glutes toward the floor
- Press back up pausing at the top

Barbell hip thrusts 3 second eccentric and pause

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pullthroughs

- Stand tall and hold onto a stationary surface with ankle attached to cable 
- Raise your leg as far out to the side as possible 
- Allow your leg to come back down 
- Complete desired reps then repeat on the opposite side

Side cable kickback

W12/D3 | Lower Body | Hamstrings & 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/D3 | Lower Body | Hamstrings & Glutes

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