Name: Playbook - Georgina Cox - W7/D4 | Upper Body | Back, Biceps & Triceps
Uploaded: 2022-12-12T07:25:32.337Z
Duration: 45 min
Description: W7/D4 | Upper Body | Back, Biceps & Triceps

Warm up
High knees x30 seconds
Mountain climbers x30 seconds
Superman x30 seconds
x3

DB pull overs 4x10

Superset
DB single arm rows x12
DB hammer curls x12
x4

Superset
DB overhead tricep extension x12
DB Bicep curls x12
x3, 1xfailure

BW dips until failure
(2 second pause)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- 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

Warm up

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower the dumbbell back 
- Focus on engaging your lats as you pull the dumbbell forward

Dumbbell pull overs

- Start with your back flat and a dumbbell in one hand
- Engaging your lats, pull dumbbell bending at the elbow
- Stop when your tricep is parallel to your back 
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

Superset

- 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

DB bicep curls (2 second pause)

- 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

W7/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

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

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

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

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!

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

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