Name: Playbook - Eliza Katoa - 05/10 Chest, Shoulders, Triceps - Gym
Uploaded: 2024-05-13T05:28:25.249Z
Duration: 50 min
Description: 05/10 Chest, Shoulders, Triceps - Gym

katie

Meghan

Welcome to your upper body push workout. 

We're going to work your shoulders, triceps, and chest today. 

PLEASE NOTE: 
- Do your best to lift heavy enough where you're able to maintain really good form but by the last 3-4 reps, you should be feeling like it's challenging to finish your reps. If your blowing through your reps easily, you're probably not lifting heavy enough. So push yourself but not so much that you're losing form. 

- Proper form is key to results! Focus on lifting with good form and take your time with each rep. Watch the exercise demos if you need more guidance. I can help you there.

- Feel free to modify the exercise as needed. I usually have an exercise modification listed in the desciption. 

- IF YOU ARE SHORT ON TIME: you can shorten the workout by doing less sets of everything and cutting out the burnout or shortening. You can still get a great workout in if you do 2-3 sets of everything!

Lying upper body openers on foam roller

Cat cow

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)

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

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

Step 1: Attach one end of a resistance band to sturdy object about stomach level. Grab the other end in your right hand with an overhand grip.
Step 2: Next, turn around so the attached end is behind your back. Stand tall and bring your right elbow up so that your upper arm is in line with your shoulder. Bend your elbow 90 degrees so your forearm is perpendicular to the ceiling. This is the starting position.
Step 3: Begin exercise by rotating your forearm down so that your forearm is parallel to the ground, or until you feel a comfortable stretch in your shoulder. Slowly reverse movement back to starting position.

Band shoulder internal rotation (20 each arm)

Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
Grab the band with your arm that is on the opposite side from the band’s attachment point. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
Rotate your upper arm externally (outwards) against the resistance of the band, as far as possible.
Reverse the movement, and repeat for reps.

Band external shoulder rotations (20 each side)

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Upper Body Push Warmup

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion
- lower at a 3-2-1 count and press up fast

Dumbbell negative standing shoulder press

Incline plyo pushups

Strength + Power Superset

Perform the consecutively. Rest as needed (keep it minimal) and then repeat for as many rounds as possible for 20 minutes.

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension w/ band or rope on cable machine

Stand upright with your hands in front of your shoulders, holding the rope with an overhand grip.
Exhale and raise the bar, keeping your arms mostly straight. You can have a slight bend in the elbows. Then engage your core as you lift the rope up. Avoid using your legs or back to lift the bar.
Continue raising the rope until it reaches the level of your shoulder.
Inhale and lower the bar, returning to the starting position.

Cable Rope Front Raise

Cable Superset

Angled dumbbell bench press

Sit on a bench and hold one dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.

Seated tricep extensions

Decline push-up to pike

Tri-Set

UNASSISTED DIPS: perform dips on a dip attachment. 
BAND ASSISTED DIPS: Attach a band to each of the handles on the dip station.Step up onto the dip station (if possible) and place both knees in the center of the band while positioning your hands on the handles with a neutral grip. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor.Control the descent to parallel and then drive back to the starting position by pushing through the palms. Repeat for the desired number of repetitions.

BENCH DIPS: Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
Push up through your palms back to start.

Dips (pick the most challenging one for you)

Keep your palms facing down and raise your arms straight to your sides. Pause at the top and lower the weight down slowly. Try to lower at a 3-2-1 count. Engage your core and exhale as you lift.

Negative Lateral raise

Superset

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- As you rise to standing jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Burpee box jump

Use a plate or dumbbell and straighten your arms directly above your head. From there hold your core strong and maintain good posture. Step up onto a box, bench or stairstep and drive that knee all the way through so it's creating a 90 degree angle. Use your core to help stabilize your body. Repeat on the other leg.

05/10 Chest, Shoulders, Triceps - Gym

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