Name: Playbook - Georgina Cox - W5/D1 | Lower Body | Quads & Glutes
Uploaded: 2022-12-12T07:27:12.994Z
Duration: 45 min
Description: W5/D1 | Lower Body | Quads & Glutes

Oh my god those single leg hip thrusts WOOF. Loved the new set of exercises this week!

Saringi

Oh my .. that was a leg burn out! I increased my weights on all exercises and wow! I’m going to feel that tomorrow . I love feeling sore 😉

Corinne

I haven't done a weighted wall sit for a while, and yet not only did I manage it, but I found it much easier than when I first attempted it 🔥 That one-legged weighted hip thrust was a killer 🥴

Klaudia

Camilla

So proud of how far I’ve come on this program 🫶🏻 found that really challenging but I’m so much stronger than when I started!

Emma

Briana

I struggled with working out with traveling for the holidays. I’m excited to get back into a routine. 

My New Year’s resolution is to stop comparing my body to others and embrace what I have.

Baylea

Had to take a little break due to injury but happy to be back ☺️

What a way to start! My legs are on fire but feeling strong 💪

Ivette

Oh man- that required some serious endurance!! 🥵

Maggie

It’s been ages since I’ve done a proper workout and that KILLED ME! Joined a new gym so a bit nervous being her so did a home workout in the gym so I can get a feel for it ☺️ really missed this feeling 10/10 💕

Niamh Cusack

Think I was a little extra lazy about everything today but this got me sweating and moving so that's all that matters to me today

Abby

5***** sorry, finger slipped! It’s all the sweat. I definitely need to master that last new move. Lots of lunges so my glutes are on fire 🔥🔥🔥

Warm up with RB
Squats with RB x10
Squat hold with RB x30 seconds
Glute bridges x10
x3

Superset
DB goblet squat x10
(3 second eccentric)
Wall sit x30 seconds
x3

DB Split squats 3x10
(2 second pause)

Superset
BW hipthrust with RB x10
DB hipthrust x10
(2 second pause)

Static lunges 3x10
(2 second pause)

Single leg DB hipthrust until failure

- 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
- Hold position for time

Squat hold 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

Goblet squat (3 second eccentric)

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold a dumbbell on your lap
- Hold for time

Weighted wall sits

Superset

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Pause
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats with pause

- 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 dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Static lunge (2 second pause)

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Single leg dumbbell hip thrusts

W5/D1 | Lower Body | Quads & Glutes

Yesenia

Love the upped challenge from the first series! So thankful to have this program

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

W2/D4  Upper Body | Back, Biceps & Triceps

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Laura

Kicking off week #3 by dedicating these workouts to Grandad Brian. ♥️

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W5/D1 | Lower Body | Quads & Glutes

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