Name: Playbook - Georgina Cox - W9/D3 | Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:58.910Z
Duration: 45 min
Description: W9/D3 | Lower Body | Hamstrings & Glutes

Love it! I always feel so strong after RDLs

Baylea

WOW! Those three seconds really add a burn 🔥

That was tough! I’ll be wobbling tomorrow 😂 this app is so great to get back into things tho I will always love it 💕 can’t wait to get back into the gym now after some at home workouts 💪🏻

Niamh Cusack

Coming into my third month feeling so strong!!

Maggie

Love love love. Glutes on fire. Missed working out! Took nearly a week off coz of life. Good to get back to it 💪

Hamstrings and Glutes

Warm up with RB
Fire hydrants x30 seconds each side
Clamshells x30 seconds each side
Glute bridges x30 seconds
x3

Superset
RDLs x10/12
(3 second eccentric)
Backwards lunges x10/12
(Weights optional)
x3

Stiff leg deadlifts 3x10/12
(3 second eccentric)

Elevated glute bridges 3x10/12
(3 second eccentric)

BW Single leg elevated glute bridges 3x8/10
(3 second eccentric)

Frog pumps 3x10/12, 1xfailure

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and slowly lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs 3 second eccentric

- 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

Superset

- Begin with dumbbell in your hands and feet hip width apart
- Lower the dumbbell to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff leg dumbbell deadlifts 3 second eccentric

Elevated glute bridge 3 second eccentric

Single leg elevated glute bridge 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

W9/D3 | Lower Body | Hamstrings & Glutes

I enjoyed it, a nice way to get back into working out and loved the way I could follow the structure and tick as I go.

Katie

Amazing!!! My legs are like jelly now 🔥 I’m on the free trial but will be signing up for the monthly membership to assist me in my weekly gym sessions alongside the ones set for me by my fabulous PT x

Betty

It was only ended up being 27 mins for me. Perhaps my form is off?

Vanessa

W1/D1  Lower body | Quads & Glutes

Klaudia

W1/D2 Upper body | Chest, Shoulders & Triceps

That was such a great workout! Challenging, but I did it 👏

Highly recommend listening to musicals during this one! 😂👏

Louisa

W1/D3 Lower body | Hamstrings & Glutes

Elise

W1/D4 Upper body | Back & Biceps

Second time completing this workout and once again my glutes are already on 🔥!
Able to get in position for split squats a lot easier than last week, just sticking to lower weights on that set until I’m used to the movement!

Kerry

I can weirdly already tell I’m getting stronger just from 1 week. Also maybe the biggest difference is how much workout out has improved my mood. WOW 🤩

Kelsey

W2/D1  Lower body | Quads & Glutes

Second time completing and upped my weights slightly already! Only use light weights cause no upper body strength so plan to up little and often 💪🏼

W2/D2 Upper body | Chest, Shoulders & Triceps

Great for a Monday 🥵 those frogs tho are hardddd

Monica

Boom.. Done. Did while cooking dinner. Using rest times to prep etc

Tiff

Second time completing this!  Can’t get as much movement as I’d like in the clamshells but hoping to improve this!

W2/D3 Lower body | Hamstrings & Glutes

Second time completing this and still enjoying it! Only just realised there’s a timer in the app 🙈 will make my workouts much easier going forward than going back and forth to a timer on my phone!

Needed time out as was feeling more ill.  Now back. X

Lindsay Sedwards

This was the first one I didn’t struggle with! It was pretty easy and fun especially compared to leg day : )

W2/D4 Upper body | Back & Biceps

OMG 4 rounds 🥵 that was tough but greaaaaat 🔥🫶🏻

Lasted about 5 seconds on wall sit. That 4th rep on everything killed me off

This is always my hardest workout of the week, always on 🔥 after! However third week completing and the sets have increased and so has the weight slightly 💪🏼

W3/D1  Lower body | Quads & Glutes

Upped my weights today. Gonna feel it tomorrow!

Ran out of time so didn’t complete but did about 70% of the works out.

Had to tap out on the last part (body weight one) but I can’t wait to work up to it!!

W3/D2 Upper body | Chest, Shoulders & Triceps

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!!!

Hardest week paired with going up in weights! 💪😵

Trudy

W3/D3 Lower body | Hamstrings & Glutes

Ace! Dinosaur arms for the rest of the day 😂 but feeling great!!

Cassie

That was hard! My arms are on fire! 🔥 Went heavier from 3kg to 5kg and I’m glad I did! X

I can tell I’m getting stronger!! And I’m not as winded as I was for week 1!! 😃

W3/D4 Upper body | Back & Biceps

Always the hardest workout of the week 💪🏼🔥

Leg day always makes me sweat more than all the others! What a good one! Feeling endorphins!!!

This tule i have heavier weights, dam i did it 💪 but now my legs are shaking 😂

Henna

W4/D1  Lower body | Quads & Glutes

Feeling strong! 💪🏼 this is becoming one of my fave workouts, I love it!

Emma

Felt my shoulders and triceps on fire! Such a great workout! 🔥❤️

W4/D2 Upper body | Chest, Shoulders & Triceps

Forth time completing this workout and I can feel my range of movement/depth improving for clamshells and the lungees 💪🏼

My legs are dead 😂 but i feel great and confident! You’ve teach me so much about my bodyconfidens and my bodyweight! Thank you so much your app! You are so inspiring ❤️ i hope that you could be in Finland that i could get you my PT ❤️

Another killer workout!! 🔥Those backward lunges had my legs shaking! I am so proud of myself for making it through this workout! I even managed to do 70 BW frog pumps at the end! 💪🏻

W4/D3 Lower body | Hamstrings & Glutes

My first Hand workout with heavier weights! 💪 f**k it feeld good! I always been hating lifting weights, because i didn’t have The power. NOT anymore!

I went a little heavier today while maintaining good form! So proud of my self! ❤️

I cannot believe I completed this! Normally I struggle to keep up with regular workouts and fall out of routine. I feel so much stronger and motivated! Looking forward to continuing the journey with the next programme! 💪🏻

Steph

W4/D4 Upper body | Back & Biceps

Omg that pause and back to back supersets- my glutes are on fire 🔥

Great workout. Are the walking lunges (2 sec pause) are they 10 each leg or 10 in total?

Monique

W5/D1  Lower Body | Quads and Glutes

Trying to pick my routine back up after lots of stress and disruption. This workout felt great for getting back to it!

Once again great! 💪 i do it with my threw kids, all of them do it allway trhough! I’m so proud off me and my kids! Yes!!

W5/D2  Upper Body | Chest & Shoulders

Another great workout again! I feels so great!

OMG! My legs are shaking!! I am so proud if myself for making through! Especially the sumo squats w/ backwards lunge were killer! 🔥

Dealing with big emotions today and nearly didn't work out, but something was telling me to at least try. So glad I did. I saw it through, got out of my head a bit and feel good. Thanks Georgina for another awesome workout!

W5/D3  Lower Body | Hamstrings & Glutes

A great workout! I really felt like it was a step up, but chuffed that I got through it all. I reckon I might feel this tomorrow like. 😁

Nothing makes me feel stronger than when I complete one of your workouts! This one was pretty hard but not as hard as I thought it would be!

Great workout! I see my body getting stronger every time!!

Ariadne

W5/D4  Upper Body | Back, Biceps & Triceps

Amnah

Absolute killer! Loved it! Feeling so much stronger! I even used a band with higher resistance! ❤️🔥

W6/D1  Lower Body | Quads and Glutes

Shoulders are my faveee! Just need to get stronger with press ups 😅💪🏻 I know I’ll get there!

Great upper body workout. I am loving feeling strong and confident in my body! 💪🏻

Such an awesome workout! I feel so strong! I even went up in weight in most of the exercises! 🔥

W6/D2  Upper Body | Chest & Shoulders

Omg this is my fave day. I actually skipped to this one this week cos I was looking forward to it 🤣❤️

I feel amazing after completing this workout. I managed to go up in weight and it felt awesome! My legs are on fire 🔥❤️

I feel so powerfull! Kick as workout 🔥 today i did do leg’s and hands! While a go I couldn’t believe I would be able to do it! Thank you so very much for the app! You are amazing ❤️

W6/D3  Lower Body | Hamstrings & Glutes

Killer workout! My arms are shaking! I love it! ❤️

Really like the workout 🏋️‍♀️ I’m glad notice that my strength is increasing!

I am baaaaack again after three weeks or so.... So proud of myself achieving all my bodyweight dips for first time!!! That is the GREAT DIFFERENCE between your and other trainers... The strength I built with your program stays in my body, it doesn't fate even if I haven't workout for weeks... Thank you for being the amazing queen , thank you for sharing your journey on Instagram with us all and give us strength and will to be stronger 🙏🥰

W6/D4  Upper Body | Back, Biceps & Triceps

Feel great! I haven’t been workingout in two weeks. I hurt my ankle and this was my first workout after that. It feels great 👍 I’m glad I did it! Here is good to start

Amazing!! The 4 rounds of split squats with squats were absolute killer but I am so proud of myself for doing it! I even managed to do 50 crab walks at the end!! 🔥🔥

Love that this is the first workout of the week. It’s tough but it makes me feel like I can do anything 💪

W7/D1  Lower Body | Quads and Glutes

It felt great! I’m was in flu several weeks, this was my first workout after that. It felt little bit hard but I did it anyway 💪

After a weeklong break I thought I wouldn’t feel as strong but I was wrong! I even went up in weight in some of the exercises! My arms feel
like noodles but in a nice way ❤️🔥

The lateral side raises were tough but I got them done 💪

W7/D2  Upper Body | Chest & Shoulders

Killer workout! 🔥
I was very happy to see that the sumo w/ backward lunge did not seem as hard this time. Still hard but not that hard!

Only way to get through those sumo squats is to blast some Megan thee Stallion 🙌🏻💪 love this workout

Y’all I did not want to work out today. I simply was not motivated haha BUT I got up and did the routine, and I’m feeling so glad I did! I’m feeling re-energized for the rest of my day.

W7/D3  Lower Body | Hamstrings & Glutes

I am back after 1,5 month that seemed to me like a year.. my dad had health issues, now he is fine...but I was very stressed and tired and I didn't have time to workout.. my heart was beating very strong (it is a new way that  my body says :stop worrying tooooooo much babe)...
So today is my first day doing my workout again and I am absolutely happy ...thank you for creating this amazing strong queen program and be here supporting.. I opened my heart as I feel you close to me , because you engage with my happiness through this journey of getting stronger..🙏🥰 sent you a hug my queen 🌼

Those tricep kick backs were TOUGH. Can’t believe I have one week left and I’m done with part two 😱

15 reps?! My arms are DONE. Keeping me on my toes 😅

W7/D4  Upper Body | Back, Biceps & Triceps

Love this workout 🏋️‍♀️ Here’s to starting the last week!

Alexa

The walking lunges get me every time 🥵😎

W8/D1  Lower Body | Quads and Glutes

Toree

Sorry meant to do 5 stars it was amazing!

W8/D2  Upper Body | Chest & Shoulders

I was really struggling to work out but read the comments of other people who did it and felt better after. That were right 💪

I needed this workout to get me back into the swing of things !!

I had a really bad day today and wanted nothing more than to come home and crawl into bed. However, I convinced myself to do this workout and my mood increased exponentially. Your workouts always help but today it HELPED. 10/10 ❤️

Abby

W8/D3  Lower Body | Hamstrings & Glutes

Can’t believe I finished another month 😱 So proud of myself and thankful for this program ❤️

Love it. Definitely feeling stronger. Can feel the progress 💪❤️

W8/D4  Upper Body | Back, Biceps & Triceps

Took a three day break for a girls trip to celebrate finishing the second program. Great start to the third! 🏋️‍♀️

Awesome workout as always! Let’s go! 💪🏻😊

Ivette

W9/D1 | Upper Body | Chest & Shoulders

This is my new favorite arm workout! Love the addition of the skull crushers and bird dogs!

Amina

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

The squat pulses and split squats were INTENSE

Way less wobbly on those split squats this time around!

Tori

W9/D7 | Lower Body | Quads & Glutes

LOVE this workout! It’s a great way to start the week

That felt SO GOOD! Coming back after a week and knocking that dust off 🙏

W10/D1 | Lower Body | Quads & Glutes

I can tell I’m gaining some strength 💪

💪💪💪💪💪💪😮‍💨😮‍💨😮‍💨😮‍💨❤️❤️❤️

Great way to blow off some steam after a crappy day! 10/10

W10/D2 | Upper Body | Chest & Shoulders

Some personal struggles have kept me from working out the last couple of weeks. I’m excited to get back to my routine and finish this program!

Gosh I’ve had a crazy couple of weeks, and just wasn’t sure I could put in the effort to exercise this week. But I told myself something is better than nothing! This was so worth it for a mental healthy boost.

W10/D3 | Lower Body | Hamstrings & Glutes

LOVE an upper body workout 🏋️‍♂️

I love this workout! It’s my favorite for upper body 🤩

Felt it so bad🤪😄.
Added weight today and I think I'm going to feel it this week😆😆😆.

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

That got me sweatin' real good! Feels great to move my body with the focus on strengthening and not becoming "skinnier" ❤️

That extra set!!! 🔥🔥🔥 had to drop down the split squats from 10 to 8/9 reps today but feeling 👍💪 about it xx

W11/D1 | Lower Body | Quads & Glutes

Had to really fight through those last two sets!

Feeling so good after getting back into my work out rhythm!!

W11/D2 | Upper Body | Chest & Shoulders

OMG! I was done after the first superset but pushed through

Fire❤️‍🔥❤️‍🔥❤️‍🔥.I added some weight this week💪💪💪

W11/D3 | Lower Body | Hamstrings & Glutes

Can’t say enough how much I love this upper body workout! This sequence is the beeessst

There's something about arm day that makes me feel so strong 💪

W11/D4 | Upper Body | Back, Biceps & Triceps

Love leg day! I can see real improvement on the split squats

W12/D1 | Lower Body | Quads & Glutes

I went up in weight on the flys! So exciting 💪💪💪

W9/D3 | Lower Body | Hamstrings & Glutes

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