Name: Playbook - Eliza Katoa - 04/23 Shoulders, Chest & Triceps - Home
Uploaded: 2024-04-29T04:07:48.762Z
Duration: 55 min
Description: 04/23 Shoulders, Chest & Triceps - Home

Kristin

Do your best to lift HEAVIER than last week or increase your reps slightly for the shoulder press, bench press and push-ups. 

Focus on good form, lift heavy so your heart rate rises and make sure those last three reps of each set are tough enough that you'll need plenty of time to rest between sets.

Thoracic spine rotations (10 each side)

Arm circles - forward & backward (20 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Perform a downward dog. Then bring one leg to the front / outside of your body and stretch out your hip flexor. Go back into a down dog position and repeat on the other side. Keep alternating

Downward dog to spiderman stretch

ON AN INCLINE (use a box or bench):

Give me a push-up (you can modify by doing these on an incline or on your knees) then go into a high plank and rotate, opening your chest up to that wall.

MODIFICATION: do it on a high box or on the wall.

Incline push-up to high plank rotation

Upper Body Warm-up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated shoulder press (8-10 reps) (heavier than last week)

Seated Shoulder Press 8-10 reps (heavier than last week)

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press (8-10 reps) (heavier than last week)

DB Bench Press 8-10 reps (heavier than last week)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups (to failure)

Push-ups to failure

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
Extend your arms straight in front of you and have your palms facing UP with the dumbbells on each hand hanging straight down. 

Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping a slight bend in the elbow. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench. 

Use your chest to raise the dumbbells up and control them back down.

Seated incline underhand raise

Single-Set Strength

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Perform reps on each side. 

Keep one knee bent and one knee out. Perform a tricep dip.

Single-leg tricep dips (7 per side)

Start with your upper back on a box or a bench. Create a 90° angle with your legs and fully extend your hips up and hold this position. Make sure that you have a band above your knees. 

From here, hold your dumbbell image hand start with the dumbbells, fully extended over your chest, with a slight bend, and your elbows, lower those arms out, laterally away from each other and pause at the bottom. From here, bring those dumbbells back together to the starting position and repeat as you hold that hip bridge.

Hip bridge hold dumbbell chest fly

Superset 1

Clean that plate up and overhead. Exhale and engage your core as you do so.

Plate clean

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medball slam

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Weighted v-up

OPTIONAL burnout: 7-12 Min AMRAP

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Eliza, if you see this, I want you to know that I've DOUBLED my weights in snatches, benches, bicep curls, bent-over flys and couple other arms and it has all been because of you and your workouts. Thank you. Thank you for changing my fitness life!

04/23 Shoulders, Chest & Triceps - Home

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