Name: Playbook - Georgina Cox - W4/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:25:32.275Z
Duration: 45 min
Description: W4/D4 | Upper Body | Back, Biceps & Triceps

Really love the mode of this one, perfect end to a hatrick 💪💪🙏

Warm up
Star jumps x30 seconds
Plank walk outs x30 seconds
Plank x30 seconds
x4

Superman 4x10/12
(2 second hold)

Single arm bent over DB rows 4x10/12
(3 second eccentric)

Superset
DB bicep curls x12/15
DB OH tricep extension x12/15
x4

Concentration curls 4x10/12

BW dips until failure

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Star jumps

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Plank walk outs

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

Bent over dumbbell rows 3 second eccentric

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Standing dumbbell bicep curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

Superset

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight dips

W4/D4 | Upper Body | Back, Biceps & Triceps

Now this is the way to deal with a Monday! Feeling strong, centered, and accomplished. 🔥

Natalie Luck

Oh wow wow wow very excited to get back into smashing my glutes 💪😆💪💪 love love love. Great session

Felt good to move my muscles! I'm already more energized 💪

Abby

W1/D1 | Lower Body | Quads & Glutes

This was a great one! I always feel so confident and strong after an upper body day.

I am FIRE 🔥 best feeling ever. Thanks G 💪💪💪

Felt really good to move my body after a long day sitting at a desk 💪🔥

W1/D2 | Upper Body | Chest & Shoulders

When I first saw the finisher, I thought the app had glitched. 😅 That was amazing, never done anything like that before!!

The absolute most perfect workout ever curated by the most amazing human. If you are on the edge and scared, thinking, this isn’t for me, I can tell you, it really is.  You’ll feel so empowered. Just. Love. Yourself

My glutes are BURNING after that finisher 🔥🍑🔥

W1/D3 | Lower Body | Hamstrings & Glutes

This was such a nice, quick workout to end week #1 of the program on a high note! 💪🏻

Really well structured workout & perfect length. 45 mins on the nose ✔️💪✨

W1/D4 | Upper Body | Back, Biceps & Triceps

The standing banded glutes work  towards the end ARIBAaaaa 💪💪💪🔥🔥🔥☄️

W2/D1 | Lower Body | Quads & Glutes

Going into the weekend super happy & STRONG 💪✨☄️

My shoulders are burning! Feels great to get them moving after a long day at the office 💪🔥

W2/D2 | Upper Body | Chest & Shoulders

That finisher is still hard when it’s no longer a surprise 😂 really love it. Strong start to the week. Resistance bands are brilliant and make getting strong so inclusive and accessible which are words that sum up G’s programs 💪💪

W2/D3 | Lower Body | Hamstrings & Glutes

Feeling stronger by the day very much thx to this tenuous empowering programme 💪✨

W2/D4 | Upper Body | Back, Biceps & Triceps

All that yakitori last night gave me the energy for this morning 💪✨😂❤️

W3/D1 | Lower Body | Quads & Glutes

Hello Monday and last day of 43 💪💪💪💪

W3/D2 | Upper Body | Chest & Shoulders

Happy 44th BD finisher to me ☄️💪💪💪✨🤩😂

Feels good to move my body after a long day at work. I always feel so awakened after each session 💪🔥

W3/D3 | Lower Body | Hamstrings & Glutes

Gorgeous gorgeous me time, thanks G for such an excellent program 💪

W3/D4 | Upper Body | Back, Biceps & Triceps

❤️❤️❤️💪✨☕️☕️☕️

Toree

W4/D1 | Lower Body | Quads & Glutes

Starting the new year with this fabulous program. It’s like a huge dose of self love. Not gonna lie, hard after a 2 weeks break but very satisfying and I feel amazing albeit a little sweaty. It’s perfection. Celebrate what your body can do and don’t try to shrink it 💪💪💪💪

W4/D2 | Upper Body | Chest & Shoulders

OMG that finisher 😂😂😂🔥☄️🚒🚒🚒🚒

W4/D3 | Lower Body | Hamstrings & Glutes

First workout in a month and a half. With the holidays and moving,I haven't found the energy but grateful to have this program and finally move my body again!

Really challenging at this point in my cycle but allowing myself some grace :-) definitely feeling it in my glutes 💥💥💥

Anne-Gabrielle Daudelin

W5/D1 | Lower Body | Quads & Glutes

Amazing. Feeling empowered and full of self respect for what my body just did. Best program EVER. Realistic yet challenging and super clear instructions 💪

W5/D2 | Upper Body | Chest & Shoulders

So grateful I found a slot this morning to enjoy what my body can do 👌👏✨💥

What's the best way to avoid lower back pain when doing single leg glute bridges?

W5/D3 | Lower Body | Hamstrings & Glutes

Looks who back 😜 perfect session with a moon boot although had to skip some bits. I’ve missed the burn and the sweat and feels like I’m giving my body some love and release of tension etc. amazing 🤩

W5/D4 | Upper Body | Back, Biceps & Triceps

It’s been a while for lower body due to a non exercise related injury. Great to be back and with these programs the instructions are so clear you feel confident adapting where it’s needed 💪

Too many exercises that give lower back pain

W6/D1 | Lower Body | Quads & Glutes

Getting my sweat on with a fractured foot SAFELY. G’s workouts are perfect for when you’re injured or struggling with mobility if you feel like you want to pump a little bit

I like splitting up the plate stuff to different sets

W6/D2 | Upper Body | Chest & Shoulders

W6/D3 | Lower Body | Hamstrings & Glutes

Anyone with foot or leg mobility issues YOU can get a sweat on. Loving the BURN 🔥 feeling so much better for movement ❤️✨

W6/D4 | Upper Body | Back, Biceps & Triceps

W7/D1 | Lower Body | Quads & Glutes

🔥💪🔥💪🔥💪🔥💪 that extra set though…👌

Great way to wind down from a long day working at a desk! Feels great to move those muscles 💪

W7/D2 | Upper Body | Chest & Shoulders

Perfect amount for what I needed to jumpstart my morning! Ready to take on the day now 🌞

W7/D3 | Lower Body | Hamstrings & Glutes

W7/D4 | Upper Body | Back, Biceps & Triceps

W8/D1 | Lower Body | Quads & Glutes

Those plates holds at the end got me sweatin'! Feels incredibly good to start my week with purposeful movement 🥰

W8/D2 | Upper Body | Chest & Shoulders

W8/D3 | Lower Body | Hamstrings & Glutes

I absolutely love arm day; always makes me feel so strong! 💪

W8/D4 | Upper Body | Back, Biceps & Triceps

That was probably one of my favorite sets! Fantastic way to start the week off!

W9/D1 | Lower Body | Quads & Glutes

Even with a fracture G’s program is helping me regain my strength & confidence. Channeling my inner Strong Queen 💪🔥 ps upper body is harder without the strengths of those wonderful glutes and quads. Work ‘em Queens!

W9/D2 | Upper Body | Chest & Shoulders

W9/D3 | Lower Body | Hamstrings & Glutes

I actually missed working out. These sessions are curated so well. Fun, interesting, just the right challenge (eg hard but not impossible), clear instructions and videos. LOVE 🥰 💪💪💪

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

W10/D1 | Lower Body | Quads & Glutes

Got the best kind of sweat & pump. Great start to hump day

W10/D2 | Upper Body | Chest & Shoulders

W10/D3 | Lower Body | Hamstrings & Glutes

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

W11/D1 | Lower Body | Quads & Glutes

Wow wow wow, what a shoulder workout! Truly so grateful for this program that helps me get my body moving and gain confidence!

W4/D4 | Upper Body | Back, Biceps & Triceps

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