Name: Playbook - Izzi Princess of the Unicorns - W4/D3 Upper body - Shoulders + triceps
Uploaded: 2023-02-01T00:45:14.228Z
Duration: 45 min
Description: W4/D3 Upper body - Shoulders + triceps

Use a medium to light long band 
- keep it tight and take over back as far down as you can then up and over - stay upright and engage core.

banded shoulder warm up

-Stand up straight, take arms out to side of your body.
-Turn palms to face ground and pulse up and down in small motions.

Shoulder pulses palms down

-Standing still, lift arms out to side of your body
-engage core and turn palms up to sky- pulse up and down in small movements.

shoulder pulses palms up

Warm up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Start Position: Grip the rope (attached to a cable), chest high, with feet shoulder width apart.
Technique: Using the triceps rope, extend the cable straight down until the arms are fully extended. Keep the elbows very still, so they feel like they are on a fixed hinge. Return to the start position.

Tricep extension

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Hold into stable machine or something secure.
-Keep elbow slightly bent and knees
- Raise DB until you reach shoulder height
-Lower slowly down

Single arm standing side laterals L

Single arm standing side laterals R

Shoulder + triceps

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

Table top knee taps

-Hold barbell in both hands
-Squeeze core, stay still
-Move barbell from side to side over head

Landmine oblique twists

Abs + core

W4/D3 Upper body - Shoulders + triceps

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 🔥

W4/D3 Upper body - Shoulders + triceps

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