Name: Playbook - Eliza Katoa - 5/11 OPTIONAL full body - gym
Uploaded: 2024-05-13T05:28:31.980Z
Duration: 60 min
Description: 5/11 OPTIONAL full body - gym

Saimoni

Perform the moves in order. Repeat 1-4x until you feel warm.

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)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Alternate pulling your knee to your chest.

High knee pulls

Alternate bring your ankle/foot up to your hip. Bend at the knee and let your leg fall outward.

Ankle Pulls

Get into a squat stance and squat into a deep squat. Hold and grab your toes. Hold on to your toes and you lift your hips up and back down.

Deep squat toe hold hip raise

Get into a glute bridge. Walk your feet out so your legs are fully extended. Walk them back to a glute bridge and then bring one knee up at a time and March once on each leg.

Glute bridge walkouts to march

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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

- Perform inchworm out to a plank position 
- Perform a push-up
- Inchworm back to the standing position

Inchworm Push-up

Dynamic Warm-Up Circuit

- Run at a good pace for you 
- Increase speed and intensity as you progress

1/2 mile run

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Do either version *watch whole video for modification 
- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up / Barbell Seated Chin-up

Strength Superset Challenge

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

Get into an incline plank. Hands can be on bench, box or chair. The higher the incline the easier the plank hold. So modify as needed. 

Hold a dumbbell in one arm and row that dumbbell back.

Incline plank dumbbell single-arm row (8 each)

- Lay with your legs straight out in front of you
- As you raise your legs, reach the dumbbell toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum
- you can do this movement on a bench or the floor

Dumbbell V-up

Circuit 1

- March slowly in place with two kettlebells in the rack position

Exhale as you lift knee up.

When EXHALING: think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Kettlebell front rack march (double)

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- With a kettlebell in each hand perform a single leg RDL
- As you stand upright raise your knee to the front
- Work back and forth

Kettlebell RDL into leg lift (double) *5 each leg

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Circuit 2

Get him to a side plank position with your elbow on a elevated surface like a box or a bench. Bring that top leg to your elbow and crunch.

To modify this movement further do this on a higher surface or do this on the floor with your bottom leg bent so you are elevated onto your knee.

Incline side plank crunches (30 sec each side)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

*modify by bending your knees and doing a reverse table top position.

Reverse plank

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5/11 OPTIONAL full body - gym

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

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Oh this sucks, feels good though ❤️ 30 min option

Tiffany

30 MIN OPTION: Quad focused leg day

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05/14 Back & Biceps + HIIT - Home

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

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Cosi

Such a fun difficult workout. I loved it!

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

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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

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