Name: Playbook - Eliza Katoa - 05/07 Back & Biceps - Home
Uploaded: 2024-05-13T05:28:14.134Z
Duration: 54 min
Description: 05/07 Back & Biceps - Home

Suzanne

Allison

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)

Setup: Get into a quadruped position with the knees under the hips and the hands under the shoulders with the spine in a neutral position. For the first position, place one hand on the upper back or back of the neck. Do not pull down or put pressure into neck with hand.

Action: Begin to rotate leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible. Maintain position of opposite arm with elbow extended while moving in both directions and keep the lumbar, thoracic and cervical aligned during rotation. For second position, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.

Return: Bring the hand back to the start position under the shoulder returning to the full quadruped position after the exercise.

Quadruped T-Spine Thoracic Rotations (15 reps each arm)

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions ( 8each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- 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

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Upper Body Warm-up / Mobility (1 round)

- 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

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Perform the two exercises consecutively. Rest one to two minutes and repeat three times.

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Dumbbell chest supported row

Dumbbell bent-over reverse fly

Superset 1

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

In a sealed position make sure you have great posture keep your shoulders back and put your chest out. Engage your core and start with your dumbbells down by your side, keeping your palms up toward the ceiling. Curl your dumbbells all the way up to your biceps and then slowly bring them down halfway, so your arm is creating a 90° angle. From there, he will bring the dumbbell and your palm back up to your bicep and then bring it all the way down so your arm is fully extended. That is one rep.

Seated 1 1/2 bicep curl

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are halfway down creating a 90 degree angle 
- hold until failure 
- maintain gold posture, keep core engaged and sit up tall

Dumbbell bicep curls with static hold

Biceps Superset

Perform the exercises consecutively. Rest 2-3 minutes and repeat 3x total.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

Devils Press

Burnout Circuit

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

05/07 Back & Biceps - Home

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