Name: Playbook - Georgina Cox - W12/D3 | Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:30:00.636Z
Duration: 60 min
Description: W12/D3 | Lower Body | Hamstrings & Glutes

Thanks to Georgia’s messages and checking my form over video the cable pull throughs now feel sooooo much better. They were new to me so felt strange. Thanks always for your continued support, G 😍 one more to go and I’ve actually completed my first 12 weeks 💪💪💪💪

Betty

Almost finished the 1st programme and I've loved it! Can't wait to start Gym Queen II 🔥🙌

Laura

Programe finished 💪🏼💪🏼💗🔥I feel soo strong and well🤩and I feel the urge to show my legs everywhere🔥💪🏼😁

Eleonora

Changed a couple of movements as I wasn’t feeling them today but still lower body/hamstring focussed

Ellie Patten

Hamstrings and Glutes

Warm up with RB
Fire hydrants x10 each side
Clamshells x10 each side
Glute bridges x10 each side
x3

Sumo deadlifts 4x8/10

Superset
RDLs x10/12
(3 second eccentric)
Backwards lunges x10/12
(Weights are optional) 
x4

Single leg press 4x8/10

Elevated glute bridges 4x10/12
(3 second eccentric)

Cable pull throughs 3x10/12, 1xfailure

- 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

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clamshells 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

Warm Up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Maintaining a flat back, lower the bar

Sumo deadlift

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

Dumbbell RDLs 3 second eccentric

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

Backwards lunges

Superset

Single leg press

Elevated glute bridge 3 second eccentric

- 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

W12/D3 | Lower Body | Hamstrings & Glutes

Just finished and my legs are already shaking lol.  Great workout!

Alecia

Maria. H

Hit a new PB on the leg press today, my quads are on fire! I struggle do bad with split squats but I tried my best!

Cassie

W1/D1  Lower body | Quads & Glutes

Maddy

Great way to start the weekend! 💪💪💪

Kristina Copeland

Love the workout. I just wasn’t feeling the gym today 😂🙈 
Slowing getting myself back into it, so just glad I went at all

Gemma

W1/D2 Upper body | Chest, Shoulders & Triceps

Loved it. I had to swap a few things out as there was a class on at the gym. But really felt it!!

Twinged something during my warm up circuit do the rest was a bit iffy! But still did my best!

The superset was killer but absolutely loved it!!

Alex

W1/D3 Lower body | Hamstrings & Glutes

Ran out of time to complete the supersets but I’m so glad I made it to the gym today :) x

Emma

Joyce

W1/D4 Upper body | Back & Biceps

Brought my boyfriend to the gym today and we did this together. Brutal but fun ♥️♥️ thighs and glutes are gonna be on fire tomorrow x

Have a feeling my quads will be complaint tomorrow x

Sarah

W2/D1  Lower body | Quads & Glutes

Andrea

Increased my weight a tiny bit on a couple of exercises which felt great!! Excited to get stronger ♥️

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

Wow! Love this! Can wait till tomorrows workout!

Brittany

Great workout! 
Smashed it today with a GF.
Work it work it!!
Strong!!

Carmel

W2/D3 Lower body | Hamstrings & Glutes

Swapped the last superset for some abs but absolutely loved it 💪🏽

Always a great workout! Love feeling stringer with each one!!!

Forgot my headphones, had a bad sleep, really didn’t want to do it today but really glad I did :) those bicep curls killlll me with the barbell - can’t wait to get them stronger.

W2/D4 Upper body | Back & Biceps

My legs are jelly...that 4th set is tough...but doable😊

Absolutely dead! But I upped weights on a few exercises so I’m so pleased. Loving this app. Glad I finally signed up

Eryn

Everything is on fire... 🔥🔥🔥

Good session, thanks hun!

George

W3/D1  Lower body | Quads & Glutes

Great workout!! Got things shaking for sure!

Wow!!!!! My shoulders are on fire!!! Loved it

Wow! Stepping it up to 4 rounds on each exercise was hardcore! But we made it through! 💪🏼🤪

W3/D2 Upper body | Chest, Shoulders & Triceps

My legs are on fire ❤️‍🔥❤️‍🔥

Rose

W3/D3 Lower body | Hamstrings & Glutes

Sandy

I can feel myself getting stronger by the day 🥵🥵🥵

W3/D4 Upper body | Back & Biceps

Felt exhausted by this one today, I notice my energy is so much less if I exercise after work  - definitely going to stick to my morning workouts!

A lovely welcome back to the gym after a couple of weeks off 💕

W4/D1  Lower body | Quads & Glutes

Lucy Stephenson

W4/D2 Upper body | Chest, Shoulders & Triceps

Kinga

Loving that burny-bum feeling 🔥🔥🔥

Steph

What a great way to start the week! Thanks G!

Virginia

W4/D3 Lower body | Hamstrings & Glutes

PBs left and right - I'm actually having rest periods between sets & the difference in my ability is mint! - legit getting stronger every day. 💪

Week 4 in the bag...feeling amazing 💪🏻🩷

Cheryl Lea

Oh how I love the upper body workouts! Thank you 🥰

Petra

W4/D4 Upper body | Back & Biceps

I did this……this morning! And man it was amazing!!!!

Lovely change of pace! Split squats are never easy but MY GOD does wearing the right shoes make a huge difference 👟👟

Ready to tackle a new week 😉

Ouchy!!
Oh booty is going to burn for that session G 
Pumped 🩷

W5/D1  Lower Body | Quads & Glutes

That was 🔥 but so good. Going to feel that today!

Man, that’s a killer! That plate hold had my arms shaking

hey G 
Getting tougher!! 
Those fly arm things 😂
Getting stronger each week 

Happy Wednesday 
🩷

W5/D2  Upper Body | Chest & Shoulders

The kickbacks felt weird as hell but fun! Ran out of time to finish the superset but it was great ♥️♥️

You are perfect Darling, its just me being distracted as I have a lot going on. I tend to be very hard on myself if I dont do something perfect. I just go into catastrophe mode in my head for some reason.

Gabs

W5/D3  Lower Body | Hamstrings & Glutes

Still getting used to this new exercises and I got so frustrated at myself for not immediately being able to do heavier weights - have to trust the process!

My arms are getting stronger!!!!!! Loving this entire weeks workouts!!!

W5/D4  Upper Body | Back, Biceps & Triceps

Hell Yeah!! Saturday Morning smashed out a session with a GF 
And added 
Leg Press PB 85kg 
3x12 

Hugs G have a fabulous week
👑 👑👑

The sweat, the burn, the dopamine when you up your weight slightly 💪💪💪

W6/D1  Lower Body | Quads & Glutes

I saw clear progress from week 1 to week 2 🤩

W6/D2  Upper Body | Chest & Shoulders

Annette Delaney

Holy cow; my butt is screaming but ao is my lower back right above my back; which makes me think I did things wrong!

G!! 
Super set!!
Jeepers lady! Tough one 

PB day though! 
95kg on leg press as a try too much 
Dropped to 80kg still a PB by 10kg 
Strong Queen 👑

W6/D3  Lower Body | Hamstrings & Glutes

Clara

W6/D4  Upper Body | Back, Biceps & Triceps

My legs are screaming! I love this one!!!!

70kg Squats, not the heaviest I've done in my weight lifting life, but the most consistent weight increases I've made since starting back up post baby! 🏋‍♀️

Wow, those hip thrusts 🔥 🔥 🔥 and all the band work. I’m gonna feel that tomorrow!!! Thanks!!!

W7/D1  Lower Body | Quads & Glutes

Holy cow! This set is my favorite so far!!!! Feeling stronger every workout!

My arms are ablaaaaze. 
I decided to skip a glutes day and replace it with upper body & I'm glad I did. 💪💪

A great length for early morn - arms feel good and I’m slowly increasing my weights x

W7/D2  Upper Body | Chest & Shoulders

Great! Even better now I have the ankle attachment for the cable machine… wow, those kickbacks and side leg lifts were a killer 😍😍😍😍

Another amazing workout. 🔥🔥I might record myself next time. My back hurt at the end so I think I need some help 💕💕

Julia

W7/D3  Lower Body | Hamstrings & Glutes

Few more PBs met - on my way to looking like Arnie 💅 
Thank you for your encouragement & unwavering support as per usual, you beautiful egg. 🍑

W7/D4  Upper Body | Back, Biceps & Triceps

This takes so long. I really liked your workouts because they took as long as it says but this takes so much longer

Lily

W8/D1  Lower Body | Quads & Glutes

Starting to see little arm muscles now!! Love getting stronger

Elle

Feeling disheartened today because I had to drop the weights for everything. I know that’s normal some weeks but 😔 frustrating. I still had a good workout though and tried to concentrate on form rather than weight as they were lighter

W8/D2  Upper Body | Chest & Shoulders

Pbs on everything except that last super set, it’s a killer

That was a good burn, I did all the things, with decent weights and I was dripping with sweat on this hot 30 degree day! Ergh! So good!

Love this leg day! Makes me feel so empowered after 💪🤩

W8/D3  Lower Body | Hamstrings & Glutes

New fave and I never thought I’d say that about an upper body workout!!

BOOM Saturday work out!!!  
Smashed it

Note - Saturday afternoons gym is quiet!!! 

👑 👑👑

Great, been listening to my body today and went down on my weights (gave blood a couple of days ago so need to ensure I don’t overdo it). I can’t believe I don’t have many weeks left. It’s taken me longer than expected as don’t gym 4 times a week (I also do circuits with another amazing PT) and other bits. I’m loving it though 💕

W8/D4  Upper Body | Back, Biceps & Triceps

Those OH Bulgarian split squats were a lot harder than I expected 🔥 Good to be back in the gym after a 2 months break!

Ludivine

I was nervous about starting these new moves, especially after an inconsistent few weeks. Pleased to say it went well! I love the depth on the front squats 😍

Beth

W9/D1 | Lower Body | Quads & Glutes

Loved this one
Back after Easter holidays with family!! 
Strong!! 

Bar bell shoulder press 
15kg!!
👑 👑👑
Thanks G

After a couple of weeks rest due to family birthdays and just life 😂 finally back to it and it felt good! Needed that energy boost 🙌

Always love starting a new rotation of exercises 🔥

Helen

W9/D2 | Lower Body | Chest & Shoulders

Tough sweaty mess today
And what are those cable pull through 
Terrible 😝😝😝
Thanks heaps 👑👑

Btw just got 2 PRs!!! 80kg deadlift and 41.3kg (lol) single leg press!! Xxxx

W9/D3 | Lower Body | Hamstrings & Glutes

Just didn’t feel as challenging/ dynamic as some of the other workouts this far

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

💥 BOOM 💥 
100kg leg press today! 
Pushed myself on all levels today
Fitter stronger Queens!!! 
👑

I love the OH split squats. Definitely prefer them to regular ones but the leg extension finisher is an absolute killer

Love this one… it’s hard but really gets those muscle on 🔥 x

W10/D1 | Lower Body | Quads & Glutes

This day is hard!! But I'm enjoying the new app feature where I can track my progress because I know I will soon find these exercises easier 🦄❤️

Chest and shoulders, always a favourite! 🔥 Thanks for another great work out, second week of this new set. Loving it!

Took a month off and was afraid of how I would do going back to the gym today. Crushed it! Even added 15 pounds to my bench press!

Samantha

W10/D2 | Lower Body | Chest & Shoulders

Really needed this today after some time off for illness. Thought I was never going to be able to complete the session, but I took my time and enjoyed every minute even if it was a leg day haha!! Thanks G xx

Had a break for a week because of new tattoo but felt amazing doing this!! 💪🏻💪🏻💪🏻

W10/D3 | Lower Body | Hamstrings & Glutes

Feels great being back in the gym. 
Had to keep telling myself off for feeling bad about not being at the gym when I wasn’t well the past week! It’s a battle but I’m getting there!

Great workout as always 🥰

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

That extra set… could really feel it!!! ⭐️⭐️⭐️⭐️⭐️

I still cannot do those overhead split squats! Have to modify and hold the weight in front of me instead. Did hit a PB of 160kg on leg press though so great end to the week!

Friday and leg day! ❤️⭐🔥 Felt extra confident today.

W11/D1 | Lower Body | Quads & Glutes

That was absolutely horrible after finishing nights yesterday I felt so weak

W11/D2 | Lower Body | Chest & Shoulders

I’ve had a couple of weeks off and back to it today. Loved this 🍑🍑🍑🍑

4th set on week three is hardwork, love it!

Sophie

W11/D3 | Lower Body | Hamstrings & Glutes

I love this set, it goes by so quick but I always feels so strong afterwards

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

Felt amazing after the workout, such a powerful program!!

My favorite day. It's been a while so my legs are 🔥 and my ❤️ was really pounding.

OMG! My glutes hurt so bad 😵 I think I am finally getting the hang of the hip thrusts. Never lifted so heavy before 😃 Great workout!

W12/D3 | Lower Body | Hamstrings & Glutes

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