Name: Playbook - Georgina Cox - W9/D3 Lower Body | Hamstrings & Glutes
Uploaded: 2022-12-12T07:27:13.073Z
Duration: 45 min
Description: W9/D3 Lower Body | Hamstrings & Glutes

WOOF that’s all I’ve got after that one

Saringi

Camilla

Loved this one SO MUCH. Feeling really grateful for this programme. I’m fitter abs stronger but more importantly happier.  Have been early morning sea swimming instead of training this week whilst it’s been flat and calm. This prog has given me the confidence to get in the sea and not worry about my body ❤️

Warm up with RB
Fire hydrants x10
Glute bridges x10
Abductors x10
x3

DB elevated backwards lunges 3x10
(2 second pause)

Superset
Box step ups x10
Stiff leg deadlifts x10
(3 second eccentric)
x3

Superset
DB elevated glute bridges x10
(2 second pause)
BW single leg elevated glute bridges x10
(3 second eccentric)
x3

Superset
RB kickbacks 1xfailure
RB standing abductors 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

- 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

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm up

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Pause
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Backwards dumbbell lunges with pause

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step ups

- 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

Superset

- 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

Single leg elevated glute bridge 3 second eccentric

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

- 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

W9/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.

W9/D3 Lower Body | Hamstrings & Glutes

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