Name: Playbook - Georgina Cox - W5/D3 | Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:13.003Z
Duration: 45 min
Description: W5/D3 | Lower Body | Hamstrings & Glutes

I was hung over today because the Super Bowl was yesterday but I moved my body, lowered weights as needed,and made it through. This is one of the first times I can say I genuinely moved just to give my body what it needed not to check something off my list or feel like I had to look a certain way!

Saringi

Camilla

Amazing workout! Still trying to figure out how to put the dumbell between my feet properly 😂

Silvie

Maggie

My new favourite session. Absolutely spot on! Challenging but a very ‘mindful’ workout. 💪💪💪👏👏👏💥💥💥 LOVE IT

This is probably a dumb question but the 2 sec pause during the RDL is at the top right? 😅

Anne-Gabrielle Daudelin

Warm up with RB
Standing abductors x10 
Fire hydrants x10
Glute bridges x10
x3

Sumo squat into backwards lunge 3x10
(2 second pause on squat and lunge)

DB RDLs 3x10
(2 second squeeze and 3 second eccentric)

DB elevated glute bridges 3x10
(2 second pause)

DB hamstring curl 3x10
(3 second eccentric)

Superset
DB frog pumps until failure
BW frog pumps until failure

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

Standing abductor

- 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

- 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

Sumo squat into backwards lunge with pauses

DB RDL 2 sec squeeze + 3 second descent

- 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 and hold at the top
- Lower with control

Elevated dumbbell glute bridge with pause

DB hamstring curl 3 second eccentric

- 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

W5/D3 | Lower Body | Hamstrings & 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

Corinne

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

Baylea

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

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/D3 | Lower Body | Hamstrings & Glutes

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