Name: Playbook - Eliza Katoa - 30 MIN OPTION: Full Body
Uploaded: 2024-04-14T21:02:25.834Z
Duration: 30 min
Description: 30 MIN OPTION: Full Body

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

Tiffany

Estefi

Welcome to a new week! Get ready for some strength and conditioning today! 

***Feel free to sub out any running with biking, rowing, etc.

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

- Stand in a wide stance holding your hands out to the side
- Hinge at the waist reaching across and touching the opposite toe with your hand
- Alternate back and forth

Opposite toe touches

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Keep your hands on your head as you kneel and stand.

Prisoner kneel to stand

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- if your core is coning, elevate into a high box or even onto the wall

Incline push up

Full Body Warm-up

1/4 mile run as fast as possible

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Complete a dumbbell push up
- Repeating with the opposite arm
- Working back and forth for time or reps

Dumbbell renegade row + push-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

Dumbbell squat with 3 pulses

Sit on the ground with your legs spread out. Stand up tall and make sure you have good posture.

Make sure your core is engaged and bring your dumbbells up bending your elbows, keeping your palms facing outward. 

Exhale and engage your core, alternate, pressing one dumbbell straight up until your elbow is completely extended. Pause and slowly lower back down to the starting position and alternate, pressing the other dumbbell up. Keep alternating arms.

Floor alternating DB shoulder press

Put a light to medium weight plate in between your feet you are going to step out laterally like you are going into a lateral lunge. With the foot closest to the plate, you are going to pull that plate all the way over to your other leg. Then you are going to lunge the opposite direction and pull that plate to the other leg. Keep alternating legs. To modify this movement, you may do bodyweight lateral lunges or use a lighter plate.

Lateral lunge plate pull

- Hold a dumbbell in each hand
- Performa hammer curl to your shoulders
- Press the dumbbells overhead

Hammer Curl to Overhead Press

- Remain bent over and avoid standing up
- keep your palms facing UP
- Focus on using your lower lats, avoid using your traps and upper back

Supinated dumbbell rows

OPTIONAL burnout: 1/2 mile run as fast as possible

30 MIN OPTION: Full Body

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Lower Body Pull

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Upper Body Pull

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

Christine

Suva

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

Brigetta Utai

30 min option, still great!!! 2 mile walk with pups beforehand.

Full Body

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Angie

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

30 MIN OPTION: Full Body

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