Name: Playbook - Izzi Princess of the Unicorns - W1/D4 Lower body - Quads + glutes
Uploaded: 2023-02-01T00:45:14.176Z
Duration: 45 min
Description: W1/D4 Lower body - Quads + glutes

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

-Sit onto the bench
-Take on leg off the floor and out straight 
-Stand up through leg on the ground 
-Sit back down 
Repeat

Single leg bench stand ups L

Single leg bench stand ups R

Warm up

-Add an attachment you can hold both hands on.
-Lock cable at the bottom.
-Hold a narrow stance.
-Hold attachment and squat down.
-Stay as straight as you can.

Narrow cable squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- 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

Quads + glutes

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

-Sit onto the bench.
-Hands onto bench on either side.
-Take legs out straight
-Bring legs in to your chest.
-Lower legs and repeat.

Bench V up

Abs + core

W1/D4 Lower body - Quads + glutes

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/D4 Lower body - Quads + glutes

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