Name: Playbook - Izzi Princess of the Unicorns - W1/D5 Upper body - Back + bicep
Uploaded: 2023-02-01T00:45:14.183Z
Duration: 45 min
Description: W1/D5 Upper body - Back + bicep

JessieGymCat

-Lye body flat on mat, position hands forward past chest and raise chest up but keep hips pressed into the mat.

Cobra stretch

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat cows

Raise arms up hold and imaginary ball in your hands. 
- Rotate body into a big circle up to top and repeat.

Standing body circles L

Standing body circles R

Warm up

- Pull yourself upwards until your chin is above the bar
- As slow as possible, lower yourself
Guys- you can use a resistance band to help with getting you up!
 OR you can row up from under a bar.
Message me for alternatives!

Pull-up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring one side of the bar down so your elbow touches your side.
- Pause and return to alternate to the other side.

Lat pulldown

- Support yourself using your opposite arm on a bench.
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row R

Single arm dumbbell row L

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

Single arm cable row into bicep twist L

Single arm cable row into bicep twist R

Back + bicep

-Begin in high plank 
-Put a DB flat infront of you
-Take each side of DB while staying still

High plank DB tap

-Into high plank
-Take 1 dumbbell and move from 1 side to the other.
-Stay as still as you can.

High plank dumbbell side to side

- Start in a high plank
-Rotate body to the side raise arm and lift hip -Work both sides

Side planks

Abs + core

W1/D5 Upper body - Back + bicep

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 🔥

W1/D5 Upper body - Back + bicep

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