Name: Playbook - Georgina Cox - W2/D3 Lower body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:58.773Z
Duration: 45 min
Description: W2/D3 Lower body | Hamstrings & Glutes

Last week I did the elevated superset and it killed my back so I did it not elevated this week and it felt much better

Payton

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

Alejandra

Sarah

Loved this workout! Happy Valentine’s Day 🥰 Focusing on self love today

Baylea

Another great workout on the road to becoming an Amazonian Goddess!

Luciana

A proper burner, gets my hear pumping a well, brilliant workout!

Agnes

Vanessa

Love this one even got my 4 year old cheering me on! Hamstrings are feeling the burn and also bettering my balance and posture!🦵💕

Eleanor White

Love it!!! Love the burn. Thank you Georgina.

Krys

Camilla

Very good! Loved it. x
I just find it a bit difficult to find someplace stable enough for bench reps

Nizan

Corinne

Oh how I missed this! Been a while due to holidays but glad to start back and get stronger.

Ana Maria Macovei

Cheryl Lea

great workouts! wasn’t fully into it today but working through the motions controlled for quality instead of speed really helped me get into a better headspace! thank you!

Caiti

Enjoying these workouts even more on week 2! Already feeling my body getting stronger with certain exercises but still feels like I’m working hard. Exercise is definitely my coping strategy around a busy lifestyle and this program fits in with that perfectly 💕💪🏽

Lucy

Louise

Sweaty! Shaking! Had two weeks off after a massive trauma response and effing smashed this! Georgina you are a bad ass!

I’m still a little nervous when I start a leg day workout but I feel so accomplished once I’ve gotten through it!

Natalie Luck

Izzy

So uplifting and empowering !! Thank youuuu

Katharina

Lower Body workouts are my fav, so empowering!

Klaudia

Great for a Monday 🥵 those frogs tho are hardddd

Monica

Boom.. Done. Did while cooking dinner. Using rest times to prep etc

Tiff

Second time completing this!  Can’t get as much movement as I’d like in the clamshells but hoping to improve this!

Kerry

I can tell I’ll be sore tomorrow— this was a fun one!

Kelsey

That was a tough one! Used my new bands which were brilliant! Those frog pumps were SO hard I felt queasy 😂 x

Samantha

This 🙌 😅 quick cardio session before - preparing for thanksgiving 😂

I love it! Hard enough to feel it working and don't die doing it 😂

Rocio

Katie

Henna

Another great workout. I can already feel my form and strength improving! Especially because of your great IG videos explaining how to get the best form. Thank you!

Steph

It has been awhile but it felt so good to be back at it! 💪

Trudy

That burned way more than I thought! Freaking Fantastic!

Cristy

As always, a great workout! I went a little heavier today and I felt so strong!

Pretty fun workout, feeling stronger. Still can't do one legged glute bridges though but hopefully soon. :)

Doris

A great lower body workout. Was not feeling it today but I cranked my favorite workout songs and got after it. So glad I did 🔥

Oh my glutes are on fire!! 😁 Also it is my first time doing a superset !! I am proud of myself and thank you for inspiration Georgina 😘

Ariadne

Not the best day at results but it doesn't matter I did it my best and the next will be better 😉

This one felt relatively easy as I can tell my strength is building, cos of the order of how I started the workouts, I'm now on week 3 day 2 but I still had this one left from the other week cos of where I'm splitting arms/legs. Xx

Elise

Jessie

Soooo amazing! I’m feeling stronger with every workout. Thank you SO much for creating such a wonderful and supportive and positive space!

Chelsea Merdich

My backside is on 🔥!! Another great workout G - I look forward to working out with your app and I'm already feeling much stronger than when I began.

It’s been about a week (or week and a half) since my last workout because I was sick and figured I should rest my body. I did feel bad about not working out but then I tried to tell myself that a break is important and I need to listen to my body.
I took it slow today but overall it felt good. I still am trying to figure out the backwards lunge and one legged glute bridge.

That was more intense then it looked like 🔥 but so good. Kicked my 🍑 for sure 😍🤩

Britt

Warm up circuit:
- Fire hydrants w/ resistance band 3 x 10 (each side)
- Clamshells w/ resistance band 3 x 10 (each side)
- Glute bridges w/ resistance band 3 x 10
 
Workout:
- Dumbbell  RDLs 3 x 10-12
- Dumbbell backward lunges 3 x 10-12 (each leg)

Superset
- Elevated dumbbell glute bridges 3 x 10-12
- Elevated BW glute bridges single leg 3 x 8-10 (each leg)

- Frog pumps weighted 2 x 15, BW 1 x 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

- 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 circuit

- 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
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Backwards lunges

- Place the dumbbell on your hips and elevate your feet
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

Elevated dumbbell glute bridge

- Elevate your heels onto a bench
- Raise one leg off the bench
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single leg elevated bodyweight glute bridge

Superset

- Lying down with the soles of your feet together and knees outward
- Hold a dumbbell at your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Dumbbell frog pump (last set BW only)

W2/D3 Lower body | Hamstrings & Glutes

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

W1/D2 Upper body | Chest, Shoulders & Triceps

This was varied and effective. Although I still don't have a band yet I still did the exercises that called for a band because they will still be effective, just not as much, and it gets me more familiar with the exercises :-)

I didn’t like this workout as much as the others, maybe I am doing something wrong?

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

Arantza

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

Monica helen Skjerdal

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

I don’t have a barbell so I used dumbbells and made sure they stayed aligned with one another. Went up in weight this week

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Louise Scotchbrook

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W2/D3 Lower body | Hamstrings & Glutes

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