Name: Playbook - Izzi Princess of the Unicorns - W4/D2 - Glutes + hamstrings + abs
Uploaded: 2023-02-01T00:45:14.223Z
Duration: 50 min
Description: W4/D2 - Glutes + hamstrings + abs

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

Hip circles

Sit into a squat, bring both arms back in big circular motion behind you.

Body weight squat backwards arm circles

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

Squat to crawl down

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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

- 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

- 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

W4/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 🥳

W4/D2 - Glutes + hamstrings + abs

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