Name: Playbook - Izzi Princess of the Unicorns - W4/D4 Lower body - Quads + glutes
Uploaded: 2023-02-01T00:45:14.232Z
Duration: 45 min
Description: W4/D4 Lower body - Quads + glutes

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings L

Forward leg swings R

- Begin high plank
-Take one foot forward into a lunge 
(split stance one leg forward and your opposite foot straight back)
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip.
-Lift arm up as high to the sky as you can and look up (opening through the chest)
-Step back to high plank. Repeat that leg.
-Then repeat on other side.

Forward lunge stretch into chest opener L

Forward lunge stretch into chest opener R

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

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Quads + glutes

-Start in high plank 
- Roll body forward on toes and back.
-Stay as still as you can

Plank forward and back

-Sit onto the bench.
-Hands onto bench on either side.
-Take legs out straight
-Bring legs in to your chest.
-Lower legs and repeat.

Bench V up

Abs + core

W4/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 🔥

W4/D4 Lower body - Quads + glutes

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