Name: Playbook - Georgina Cox - W2/D1 Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:31:41.111Z
Duration: 45 min
Description: W2/D1 Lower Body | Quads & Glutes

The Xmas calories done me good on this session, new pbs all round and a sexy glute pump!!

Eryn

Betty

Gemma

My legs are on fire, felt so good! 💪🏻🤩

Petra

Great start to the week! Tried a new piece of equipment that I usually avoid 🙌

Laura

Betsy

Quads are on 🔥! Good way to start the day 💪

Diana

Loved It 💪🏼 I finished It 🔥💪🏼even with the crazy temperature (26°🥵🥴) I think my legs will fall off later🤣

Eleonora

Feeling stronger everyday! Pushed me weights a little and feel awesome!!!

Jennii

Warm up with RB
Squats x10/12
Pulse squats x10/12
Glute bridges x10/12
x3

Cable squats 3x10/12
(2 second pause)

DB Walking lunges 3x10/12
(2 second pause)

Leg press feet together 3x10/12

Superset
BW hipthrusts with RB x10/12
Barbell hipthrusts with RB x10/12
(3 second eccentric)
x3

Leg extension 3x10/12, 1xfailure
(2 second pause)

- 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

- 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
- Your knees should be inline with your toes
- Pulse up and down with control

Squat pulses 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

- Hold the cable attachment at chest height
- Push your hips back and keep your chest up as you squat down 
- Reach parallel and push through your heels to stand up

Cable goblet squat

- 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

- 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 your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

- 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

Superset

- 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

W2/D1 Lower Body | Quads & Glutes

África

This was my first time back after about a months break and this was the perfect work out for it!! Challenging but fun, can't wait for the next one 😘

Emma

W1/D1 Lower Body | Quads & Glutes

It was my first workout on your app. I found it to be accessible for beginners. I also liked that it was relatively short workout. This keeps me motivated

Loved that. Very quickly felt humbled by the rear incline fly though 😂🙈

Enjoyed the variety in this… had never done the last exercise before so that was fun!

W1/D2  Upper Body | Chest & Shoulders

Ooof this new programme feels like a step up! Loving it so far.

Beth

Can your legs spontaneously combust…asking for a friend! Seriously though wow this is brilliant!

Heidi

W1/D3  Lower Body | Hamstrings & Glutes

Wow that was amazing. And didn’t feel intimidated being the only girl in the free weights section. The superset though 🥵 humbled with the concentration curls

This was great. Arms are not my favourite day but enjoyed the variety here… added in a couple of extra bits myself too taken from the last 12 week block I did with you 💕💕

W1/D4  Upper Body | Back, Biceps & Triceps

Love this one. Short but spicy and always makes me feel strong

Sweaty and empowered…what a way to start a Monday! 🔥

W2/D2  Upper Body | Chest & Shoulders

Went nice and easy today as feeling under the weather but that still feels so good

Amazing, loved this one. I’m only getting in 1 session a week at the mo but I’m also doing a lot of other things - circuits, sometimes HIIT, yoga, mental health running club (with children) and gym x

Samantha

W2/D3  Lower Body | Hamstrings & Glutes

Great. Enjoyed the high cable pulls so much kept adding weight each time and also added another cheeky set! ❤️

Those 21s really push me 🤣 but I love it!

W2/D1 Lower Body | Quads & Glutes

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