Name: Playbook - Izzi Princess of the Unicorns - W2/D4 Lower body - Quads + glutes
Uploaded: 2023-02-01T00:45:14.208Z
Duration: 45 min
Description: W2/D4 Lower body - Quads + glutes

- Begin with feet shoulder width apart 
- Press hips back and squat into on side on your body, stay low and move to the other side
-One leg bent, other leg elongated to the side. Repeat and stay low at all times.

Side to side squats

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

Body weight walking lunges

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

Hip circles

Warm up

- Stand holding kettlebell in both hands at front of your body.
- Lower into a goblet squat
- Stand up out of squat to full extension
- Repeat for desired reps

Kettlebell goblet squat

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press L

Single leg, leg press R

- 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

-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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Quads + glutes

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spidermans

-Get into a table top position 
-Raise knees off the ground.
-Tap knees, alternating.

Table top knee taps

Abs + core

W2/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 🔥

W2/D4 Lower body - Quads + glutes

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