Name: Playbook - Izzi Princess of the Unicorns - W1/D2 - Glutes + hamstrings + abs
Uploaded: 2023-02-01T00:45:14.152Z
Duration: 60 min
Description: W1/D2 - Glutes + hamstrings + abs

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 🥳

Our first leg day of the 4 week programme. We focus on glutes and hamstrings- This workout is no joke! Make sure to go slow on those step ups. If you don’t have a swiss ball for the curls you can use a hamstring curl machine. Both work great!

Body weight squat to begin with, when you come out of the squat hip hinge into a good morning. Engage core and use your hamstrings and glutes not your back for the good morning.

Squat into goodmorning

Stand on one leg or hold onto wall- rotate your leg into a circle motion to warm up
the hips.

Hip circles

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings L

Forward leg swings R

Warm up

Preferably on a squat rack, load your barbell with a low weight on your first set and increase on your next 2 sets.
Get low but keep knees turned out, push through the floor and engage your core.

Barbell squat

-Holding dumbbell on the side of the leg that’s on the bench, chest lifted and shoulders back- Place foot up onto the bench or box and push through your heel to stand up

Dumbbell step ups L

Dumbbell step ups R

Hold onto the cable machine tightly, do not arch your back.
Put all your weight on standing leg, lift other leg with cable weight in kicking back position. Keep this leg slightly bent.

Cable kick backs L

Cable kick backs R

- Use a dumbbell to make this tougher
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat L

Dumbbell bulgarian split squat R

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs
(CAN BE SUBBED FOR HAMSTRING CURL MACHINE)

Hamstring ball roll ins

Lye back on bench with hand either side.
Take legs out straight then tuck then into you as close to your chest as you can.
- Don’t let your legs tough the ground!

Bench V ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the ball from side to side

W1/D2 - Glutes + hamstrings + abs

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