Name: Playbook - Izzi Princess of the Unicorns - W2/D5 Upper body - Back + bicep
Uploaded: 2023-02-01T00:45:14.187Z
Duration: 45 min
Description: W2/D5 Upper body - Back + bicep

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

Cobra stretch

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet and crawl backwards too!
- Keep a neutral spine

Bear crawl

Warm up

- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

(Onto knees to modify to make easier)

Push ups

-Bend over with your Dumbbells in each hand
-With a flat back, have a slight bend in your elbow and bring your dumbells up! 
-Squeeze your scapula together. 
Lower slowly back down and repeat

Reverse flys

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

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 L

Single arm dumbbell row R

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curls

Back + bicep

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

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

Side planks

Abs + core

W2/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 🔥

W2/D5 Upper body - Back + bicep

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