Name: Playbook - Izzi Princess of the Unicorns - W3/D4 Lower body - Quads + glutes
Uploaded: 2023-02-01T00:45:14.203Z
Duration: 45 min
Description: W3/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

-Start in squst position
-Crawl down into high plank.
-Crawl back up.
Repeat!

Squat to crawl down

Body weight squat to begin with, when you come out of the squat hip hinge into a good morning. Engage core and use your hamstrings and glutes not your back for the good morning.

Squat into goodmorning

Warm up

Preferably on a squat rack, load your barbell with a low weight on your first set and increase on your next 2 sets.
Get low but keep knees turned out, push through the floor and engage your core.

Barbell squat

- 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

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge L

Curtsy lunge R

- 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

Quads + glutes

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Abs + core

W3/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 🔥

W3/D4 Lower body - Quads + glutes

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