Name: Playbook - Izzi Princess of the Unicorns - W3/D5 Upper body - Back + bicep
Uploaded: 2023-02-01T00:45:14.212Z
Duration: 45 min
Description: W3/D5 Upper body - Back + bicep

- 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

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

- Start on your hands and knees 
- Elevate one arm and the opposite leg
-Alternate sides
-Stay as still as you can, engage core through whole movement.

Simple bird dog

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

- 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

- 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

Back + bicep

- 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

-Start in plank position 
-Twist your hips down to the side of the mat
-Return to plank then repeat on other side

Rotating side planks

Abs + core

W3/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 🔥

JessieGymCat

This was so good! Will be adding this one to my weekly routine 🥳

W3/D5 Upper body - Back + bicep

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