Name: Playbook - Georgina Cox - W9/D1 | Lower Body | Quads & Glutes
Uploaded: 2023-08-26T17:51:41.512Z
Duration: 45 min
Description: W9/D1 | Lower Body | Quads & Glutes

I hope I'm doing the eccentric part right!

Isabella Jewell

Camilla

Ohhh this one was hard but love trying new things like the pulses. 🍑✨️

Eleanor White

Today kicked my butt but I feel great that I made it through

Saringi

Kristina Copeland

That first super set had my legs shaking, but felt very strong 💪

Izzy

Ariadne

The squat pulses and split squats were INTENSE

Baylea

Maggie

Way less wobbly on those split squats this time around!

Tori

Omg those overhead split squats and those wall sits ☠️

Toree

Loved this! Been off for a week on holiday, feels so good to be back!

Louisa Bush

Really really enjoyed this. Single leg so so hard but I know it’s all good. Have to say I prefer 45 minutes (less sets). Much easier to fit in with a good stretch afterwards. If it’s much longer I have to skip or rush the stretch 😬

Laura

Loved this one Georgina! I mean I love all of them of course;) but this one especially :))

Miralda

Quads and Glutes

Warm up with RB
Squats x10
Glute bridges x10
Abductors x10
x3

Superset
Goblet squats x10/12
BW squat pulses x30 seconds
x3

OH split squats 3x8/10
(3 second eccentric)

Superset
BW hipthrusts with RB x10/12
DB hipthrusts x10/12
(3 second eccentric)
x3

Wall sit 3xfailure

- 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

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- 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
- Pulse up and down with control

Squat pulses with resistance band

Superset

- Start with your back foot on top of an elevated surface 
- Hold a plate overhead
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Overhead split squats 3 second eccentric

- 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

Dumbbell hip thrusts 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

W9/D1 | Lower Body | Quads & Glutes

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

Payton

W1/D2 Upper body | Chest, Shoulders & Triceps

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

Arantza

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

Alejandra

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

Monica helen Skjerdal

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

Sarah

W2/D3 Lower body | Hamstrings & Glutes

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Louise Scotchbrook

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Luciana

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W9/D1 | Lower Body | Quads & Glutes

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