Name: Playbook - Eliza Katoa - 30 MIN OPTION: Chest, Shoulders, Triceps
Uploaded: 2024-05-13T05:28:27.360Z
Duration: 30 min
Description: 30 MIN OPTION: Chest, Shoulders, Triceps

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

Perform a dumbbell bench press. Then bring those dumbbells together and perform a crush press. Keeping those elbows in and dumbbells together. Keep alternating. 

1 bench press + 1 crush press = 1 rep

Dumbbell bench press to crush press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Half kneeling Dumbbell Arnold Press (10 each)

Start a nailing position and make sure that you are maintaining good posture. Hold one dumbbell in both hands start with the dumbbell on one side of your body. Exhale and engage your core and lift that dumbbell up an overhead to the other side and let that dumbbell come down to your other leg. Alternate going side to side and repeat for time.

Kneeling dumbbell overhead side to side raises

Kneeling Superset

- Lie on your back and go into a glute bridge hold 
- Then with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Hold the bridge for all your reps

Glute bridge dumbbell chest fly

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

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

Dumbbell alternating upright row to double

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset

Perform two pushups and then jump up onto your feet and explode off the ground. Repeat for time or reps.

Double push-up burpee

Hold a dumbbell in each hand. Start with light weight. 

Raise those arms out laterally. 
Then bring your arms together in front of your body. 
Raise both dumbbells up so your palms face the wall in front of you. 
Then reverse the movement. 
Lower down to a front raise. 
Bring dumbbells back to a lateral raise position and then slowly lower down. 

Engage the core, use lighter weight and control the movement. Don’t rush through it.

30 MIN OPTION: Chest, Shoulders, Triceps

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