Name: Playbook - Izzi Princess of the Unicorns - W4/D5 Upper body - Back + bicep
Uploaded: 2023-02-01T00:45:14.237Z
Duration: 45 min
Description: W4/D5 Upper body - Back + bicep

-Lye body flat on mat, position hands forward past chest and raise chest up but keep hips pressed into the mat.

Cobra stretch

-Get into plank positions.
-Take one hand at a time up into a push up position. 
-Keep alternating and stay as still as you can.
-Go into knees if it’s to much in plank position.

Elbow drops

Warm up

- 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

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring one side of the bar down so your elbow touches your side.
- Pause and return to alternate to the other side.

Single side Lat pulldown

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the plate touches your chest
- Lower down until about mid shin

Bent over plate rows

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curls

- 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

Back + bicep

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the ball from side to side

Med ball russian twist

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

Abs + core

W4/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 🥳

W4/D5 Upper body - Back + bicep

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