Name: Playbook - Izzi Princess of the Unicorns - W2/D2 - Glutes + hamstrings + abs
Uploaded: 2023-02-01T00:45:14.171Z
Duration: 50 min
Description: W2/D2 - Glutes + hamstrings + abs

- Begin with feet shoulder width apart.
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Squat (bodyweight)

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, tuck pelvis 
- Lower back to starting position

Glute bridge

Warm up

- 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

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

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

-Hold onto bar with both hands.
-Hip hinge down into deadlift position, slight bend in the knees.
-Come back up to standings.

Landmine deadlift

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

Hanging knee ups

- Lying face up with legs straight.
- Hold DB with your arms extended overhead
- Curl head and shoulders off the floor engaging core and sit up.
- Return to starting position under control

Sit up with dumbell

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold

W2/D2 - Glutes + hamstrings + abs

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 🥳

W2/D2 - Glutes + hamstrings + abs

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