Name: Playbook - Eliza Katoa - 30 MIN OPTION: Shoulders, Chest & Triceps
Uploaded: 2024-04-21T20:17:22.099Z
Duration: 30 min
Description: 30 MIN OPTION: Shoulders, Chest & Triceps

Thoracic spine rotations (10 each side)

Arm circles - forward & backward (20 sec each way)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- 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

- 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

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)

Perform a downward dog. Then bring one leg to the front / outside of your body and stretch out your hip flexor. Go back into a down dog position and repeat on the other side. Keep alternating

Downward dog to spiderman stretch

ON AN INCLINE (use a box or bench):

Give me a push-up (you can modify by doing these on an incline or on your knees) then go into a high plank and rotate, opening your chest up to that wall.

MODIFICATION: do it on a high box or on the wall.

Incline push-up to high plank rotation

Upper Body Warm-up

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Seated Shoulder Press

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Dumbbell bench press

Dumbbell Bench Press

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups (to failure)

Push-ups to failure

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Up down planks

Superset 1

Set both pulleys at the bottom of the machine and select the desired weight. Grasp both handles with a neutral grip and take a step forward to split the stance. Press the handles to lockout while flexing the pecs and extending the elbows. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. Return to the starting position by flexing your pecs and bringing the handles together at chest height. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Always keep a slight bend in the elbows. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.

Low Cable Pec Fly

- Hold a single handle from a low pulley attachment
- Raise your slightly bent arm laterally to shoulder or head height

Cable Lateral Raises (8 per side)

Superset 2

- 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

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

OPTIONAL burnout: 1-3 rounds

30 MIN OPTION: Shoulders, Chest & Triceps

Rachel A

Been gone for TOO LONG!😭 fire Monday leg day!🔥🔥🔥

Lola

Leilani

4/29 Quads, Adductors & Calves - Gym

4/29 Quads, Adductors, & Calves - Home

30 MIN OPTION: Quads, Adductors, & Calves

Didn’t have time for the AMRAP, but this was such a good workout. My back needed it!👀🤣🔥🔥🔥

Kinda split this up with the 30 minute option bc I ran out of time. Great workout!

Nicole Thurston

4/30 Back & Biceps - Gym

Really glad I found you. I am enjoying your daily workout program! Love the type of workouts. Please don’t stop doing the daily ones. I hate doing a program for x amount of time and then it stops and I have nowhere to go after that. Thank you!

30 MIN OPTION: Shoulders, Chest & Triceps

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