Name: Playbook - Eliza Katoa - 30 MIN OPTION: Full Body Strength + Conditioning
Uploaded: 2024-05-13T05:28:18.583Z
Duration: 30 min
Description: 30 MIN OPTION: Full Body Strength + Conditioning

Cat cow

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)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Alternating leg swing toe touch

Mobility Warm-up

Toes should be slightly pointed out. As you lower the dumbbells down, keep it close to your body and drive your knees out to engage your glutes. Keep a straight back and drive those dumbbells up and stand up with your weight in your heels/mid foot and bring your elbows up. pull those dumbbells all the way up to the top of your chest and squeeze your shoulders and glutes.

Dumbbell Sumo deadlift high pull

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout (modification shown)

- Stand a few inches in front of the box
- Press hips back, lower down and 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

Box jumps

Keep the dumbbells above your shoulders. Bend your elbows. Explode through your knees and drive those dumbbells upward. Keep your palms facing each other and elbows in. Use your core. Control them down and repeat.

Dumbbell Push Press

25 MINUTE AMRAP

30 MIN OPTION: Full Body Strength + Conditioning

katie

Rebekah

Saimoni

05/13 Quad focused leg day - Gym

I was able to do this workout outside and it felt so good! Great workout!

Nicole Thurston

Sandra

05/13 Quad focused leg day - Home

Oh this sucks, feels good though ❤️ 30 min option

Tiffany

30 MIN OPTION: Quad focused leg day

Leilani

Voni

05/14 Back & Biceps - Gym

Amanda

Jennifer

05/14 Back & Biceps + HIIT - Home

30 min workout, with 10 min AMRAP, got through 3 rounds.

30 MIN OPTION: Back & Biceps

Cosi

Such a fun difficult workout. I loved it!

05/15 Chest, Shoulders, Triceps - Gym

Had to stop at 30 min. Raised my heart rate, love it!

05/15 Chest, Shoulders, Triceps - Home

30 MIN OPTION: Chest, Shoulders, Triceps

05/16 Cardio, Core, Mobility - Gym & Home

Loved every minutes of the burn! 🙂🙂

Allison

05/17 Glutes + Hamstrings - Gym

05/17 Glutes + Hamstrings - Home

I just have to say this 30 min workout came in VERY handy today

30 MIN OPTION: Full Body Strength + Conditioning

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