Name: Playbook - Izzi Princess of the Unicorns - W1/D1 -Full body functional
Uploaded: 2023-02-01T00:45:14.145Z
Duration: 60 min
Description: W1/D1 -Full body functional

This is our first workout of the programme! Get ready! Mondays we like keep more functional than other days: getting our whole body working. 
If you don’t have a landmine you can do a dumbbell press.

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet and crawl backwards too!
- Keep a neutral spine

Bear crawl

Start on your knees with your hands raised above you, stand half way up into a squat using one leg, then the other. Alternate sides. Sit back into the squat. Keep hands down to make it easier.

Prisoner squats

Step onto the bench with one foot and jump over landing on the other foot. Use your arms to help you gain momentum.

Bench step to jump overs

With your 2 dumbbells take them down in a hip hinge movement once down there turn your dumbells facing outwards and bend your elbows to come into a reverse fly movement. Then roll
back up to the top of the deadlift movement and repeat. Keep back straight and engage your core.

Deadlift into reverse flys

Take your 2 dumbbells in your hands, palms facing up- engage your core. Take your arms around out into a circle meeting at the top over your head. Take them down and take DBs to the sides of your legs and into a squat to finish the movement.

Around the worlds into squats

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Push the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine deadlift to press

-Bend into one knee
-Row towards you and twist into bicep curl half way through movement.

Single arm cable row into bicep twist

-High plank position
-Engage the core.
-Take each arm out the side of the body, alternate.

High plank side arm raises

W1/D1 -Full body functional

Loved this for my first gym workout with Izzy. I usually find it hard to know what to do at the gym and feel self conscious, this workout made me feel focused and my glutes are fire 🔥

JessieGymCat

This was so good! Will be adding this one to my weekly routine 🥳

W1/D1 -Full body functional

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