Name: Playbook - Eliza Katoa - 30 MIN OPTION: Back & Biceps
Uploaded: 2024-04-29T04:08:19.012Z
Duration: 30 min
Description: 30 MIN OPTION: Back & Biceps

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)

Thoracic spine rotations (20 each)

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

Dynamic arm pulls

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

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

- With a band attached high on the rack
- Keeping your arms straight pull the band down toward your thighs, engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band straight arm pulldown

- 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

Pull Day Warm-Up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
*reps listed are per arm

Single arm dumbbell row (8 per arm)

Heavy DB row

- 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

Hammer Curls

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

Dumbbell pullover

Lat Pull Over

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep curls

Keep those dumbbells close to your body. Push your Booty back and lower those dumbbells to your knees or mid-shins. From here, row those dumbbells back and then stand. Repeat.

Dumbbell Deadlift To Row

Superset 1

- 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

Sit down on the floor and extend your legs out. Lean back slightly. Curl the dumbbells to a 90 degree position and then hold that and twists those as you hold this position.

V-sit hold bicep twists

Superset 2 (1-2 sets)

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side
- Then jump your feet forward and go into a low squat hold. 
- Perform a hammer curl as you hold your low squat

Dumbbell push up + renegade row to low squat curl

Optional burnout:

30 MIN OPTION: Back & Biceps

Had to modify due to injury/lack of time, but it was a really good one!

Nicole Thurston

05/06 Quads, Adductors & Calves - Gym

05/06 Quads, Adductors & Calves - Home

Left off burnout and jumped on bike for 30 min ride. Healing hips from the running challenge 🤪

Tiffany

30 MIN OPTION: Quads, Adductors & Calves

05/07 Back & Biceps - Gym

05/07 Back & Biceps - Home

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!

30 MIN OPTION: Back & Biceps

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