Name: Playbook - Eliza Katoa - 30 MIN OPTION: Optional Full Body
Uploaded: 2024-04-29T04:08:25.182Z
Duration: 30 min
Description: 30 MIN OPTION: Optional Full Body

First time on the assault bike and holy cow. I’m dead ☠️

Nicole Thurston

Scorpions

Cat cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Deep squat hip openers

Deep squat chest openers

Half kneeling hip flexor stretch (15 each side)

Runners lunge upper body rotations (5 each)

Bent over arm swings

Bent over thoracic rotations (10 each)

Single leg calf raise (15 each)

Standing hip openers (5 each)

Standing hip closers (5 each)

- 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

Full Body Warm-Up + Mobility

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Weighted v-up

10 Min AMRAP

- You can do this with a Kettlebell or Dumbbell
- Inhale sharply as you clean the bell
Exhale as it reaches the rack position
Inhale sharply prior to the lift
Keep everything tight and braced
Exhale as you press the kettlebell overhead (for the entire movement)
Inhale as you bring the bell down in a controlled movement
Have it finish in the rack position, covering the rib cage

Kettlebell power clean & press (3 each)

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

KB kneeling halo

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmer Carry

Perform a rocket push-up. Push your hips back and bend at the knees. Go into a high plank position and then into a low plank. Go back up into a high plank and repeat.

Up-down plank to Rocket push-up

- get into a side lying position 
-Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knees
- crunch both knees up together 
- Keep your core engaged
* Work both sides

Oblique crunches (5 each side)

5 Min AMRAP

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Optional burnout

30 MIN OPTION: Optional Full Body

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

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

30 MIN OPTION: Back & Biceps

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: Optional Full Body

Community

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