Name: Playbook - Eliza Katoa - 30 MIN OPTION: Chest, Shoulders, Triceps
Uploaded: 2024-05-06T02:11:39.828Z
Duration: 30 min
Description: 30 MIN OPTION: Chest, Shoulders, Triceps

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)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups (8-25 rep range)

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction with one arm 
- Lower with a slow and controlled movement
- Alternate and switch arms

Alternating Arnold press (split reps in half)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down taking 3-5 seconds until the bar touches your chest 
- Press up engaging your chest

Eccentric barbell OR DBs bench press (3-5 sec down)

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 ONE)

Alternating neutral grip front raise (8 per arm)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend one arm out engaging your tricep
- control is back down 
- repeat on the other side 
- keep alternating 


Keep the core engaged and back straight!

DB alternating tricep kickbacks

- Start with your arms extended above your shoulders and a dumbbell in each hand
- lie on your back and bend legs dl 90 degrees 
- Bend at the elbows lowering the dumbbells towards the top of your head
- drop one leg down as you do this 
- Fully extend your arms back up contracting your triceps while being your leg up back to the starting position

Single DB tricep extension + single leg lowers

Tri-Set (1-2 rounds)

OPTIONAL BURNOUT: Chest Supported DB lateral raise

30 MIN OPTION: Chest, Shoulders, Triceps

Cosi

NEW DAILY TRAINING WORKOUT SCHEDULE

I love doing workouts I’ve never done before!

Leilani

Teki

05/20 Legs + Shoulders - Gym

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! 🙌🏻

30 MIN OPTION: Chest, Shoulders, Triceps

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