Name: Playbook - Georgina Cox - W3/D3 Lower body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:58.791Z
Duration: 45 min
Description: W3/D3 Lower body | Hamstrings & Glutes

This 4 sets are hard🤣🤭but it feels so good after💪🥵

Monica helen Skjerdal

Really enjoyed this workout! I felt strong and confident

Baylea

My legs burn so good, God bless these workouts, and especially bless you Queen Cox

Luciana

Struggled a bit today as it's star week but I'm glad I did it!💪

Eleanor White

Andrea

So great! The elevated hip thrusts really get me. I’ve never done those before this program. My inner knees hurt a little from it. Am I doing it wrong? It sounds like it to me lol

Emily

Camilla

That added set KICKS but it’s the perfect challenge

Saringi

My left leg would be very happy to never do single leg bridges again 🙃 but first time I noticed “pump”!

Kristin

Cheryl Lea

Izzy

Late one but doing this, popping music on the earphones really felt great 👍

Sian

Had a cold and paused for a few days - back in , feels great ;)

Katharina

Incredible! I did it on the worst day of my period cramps and the pain was gone by the end of it! I 🥰🍾

Aura Cuervo

Klaudia

That was tough! I’m so bad at some of these exercises 😂 legs are like jelly. I was short on time so didn’t get to do everything but still managed 35 minutes x

Samantha

I can’t believe I’m almost to week 4!!!

Kelsey

Hardest week paired with going up in weights! 💪😵

Trudy

Wonderful 💪 your playlist is awasome! ❤️

Henna

Even though upped to four sets that is by far the best my form has been on backward lunges. Really feeling it today! Great workout. You get the balance split across the body areas so well! Thank you.

Steph

Cristy

I always feel so strong and awesome after completing one of these workouts! It makes me feel accomplished! The 4th set of backward lunges was really tough but I powered through! 💪🏼

Love this workout! Especially after a long day at work, it’s a great stress reliever 🙌🏻

Ready to take on the day after this one! So empowering, I can feel myself getting stronger despite normally using much heavier weights and less reps. Loving this change! 🦵🔥💚

Hard after a week off from being ill but by next week I'll be onto week 4! :)

Elise

It was okay, I’m still learning how to activate certain muscles - my glutes have come a long way, but still sometimes they don’t know it’s their time to shine! 
During the superset I noticed my calves doing a lot of the work, especially during the single leg elevated exercise. It was hard to squeeze my glutes in that position, but I’m hoping that changes with muscle growth!

Quinn

The boyf joined me today, lot of fun 😊

Tori

Jaclyn

After a week off from being ill, that felt super tough. Glad I did it though. ❤️

Britt

Worked up a sweat, time for a shower lol!!

Gave my best but had to skip a 4th round in the elevated bridges. Thx Georgina. That was so much harder then it looked 💦💦

Great burn! Im actually looking forward to working out now, especially lower body days. This program is such a great stress reliever and I'm incredibly proud of what my body can do.

Warm up circuit:
- Fire hydrants w/ resistance band 4 x 10 (each side)
- Clamshells w/ resistance band 4 x 10 (each side)
- Glute bridges w/ resistance band 4 x 10
 
Workout:
- Dumbbell  RDLs 4 x 10-12
- Dumbbell backward lunges 4 x 10-12 (each leg)

Superset
- Elevated dumbbell glute bridges 4 x 10-12
- Elevated BW glute bridges single leg 4 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)

W3/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

Payton

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?

Emily H.

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!!😸💪

Alejandra

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☺️

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

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

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!!💓

W2/D3 Lower body | Hamstrings & Glutes

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..🤣

Sarah

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!

W3/D3 Lower body | Hamstrings & Glutes

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