Name: Playbook - Eliza Katoa - 05/04 - OPTOINAL Strength + Conditioning - Gym & Home
Uploaded: 2024-05-06T02:11:41.834Z
Duration: 60 min
Description: 05/04 - OPTOINAL Strength + Conditioning - Gym & Home

Shadia

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Alternate pulling your knee to your chest.

High knee pulls

Arm circles - Forward direction

Arm Circles - Backward direction

- 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

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

Dynamic arm pulls

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

FULL BODY WARM-UP:

Perform the exercises consecutively. Rest as needed and repeat 5 rounds total.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

- Remain bent over and avoid standing up
- keep your palms facing UP
- Focus on using your lower lats, avoid using your traps and upper back

Supinated dumbbell rows

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

5 ROUNDS OF:

Perform the exercises consecutively. Rest as needed and repeat 4 rounds total.

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double) *10 each way

- Hold a bear plank, hover your knees above the ground and engage your core 
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Bear plank hold renegade rows (8 per side)

4 ROUNDS OF:

Perform the exercises consecutively. Rest as needed and repeat 3 rounds total.

Alternating lunge jumps (10 each)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Pulse 2x
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Double pulse Dumbbell thruster

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

3 ROUNDS OF:

Perform the exercises consecutively. Rest as needed and repeat 2 rounds total.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

High plank hold

- Run in place with high knees for time or reps
- move as fast as possible

High knee sprint in place

- 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

2 ROUNDS OF:

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up (5 per arm)

1 ROUND OF:

05/04 - OPTOINAL Strength + Conditioning - Gym & Home

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Leilani

Teki

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Airyn

Sandra

Braelyn

05/20 Legs + Shoulders - Home

Such a great pump session! Loved the weights after a fun weekend!

Christine

Wow that was good. Woke up late so super grateful for these 30 min sessions! 🙌🏻

05/04 - OPTOINAL Strength + Conditioning - Gym & Home

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