Name: Playbook - Eliza Katoa - Back & Biceps w/ minimal equipment
Uploaded: 2024-04-14T21:11:07.723Z
Duration: 60 min
Description: Back & Biceps w/ minimal equipment

Such a great Amrap!! I haven’t done those moves in a long time and it’s going to show tomorrow!😆

Christine

cynthia

Megan

Kristin

Serena

FOR THE 10-MINUTE EMOM: 
Set a timer for 10 minutes. Every minute on the minute you will perform one of the exercises listed. On the ODD minutes perform your deadlifts immediately followed by rest for the remainder of the minute. On the EVEN minutes perform your bent over rows immediately followed by rest for the remainder of the minute. Repeat until your timer goes off. You should do 5 sets of deadlifts and 5 sets of bent over rows
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Welcome to your upper body pull workout. A pull day workout is an effective way to improve strength and muscle size in many of the major muscles in your upper body. As the name states, it focuses primarily on your pulling muscles – the lats, traps, rear delts, lower back, biceps, and grip

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)

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)

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions ( 8each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- 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

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

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Upper Body Warm-up / Mobility (1 round)

Set a timer for 10 minutes. Every minute on the minute you will perform one of the exercises listed. On the ODD minutes perform your deadlifts immediately followed by rest for the remainder of the minute. On the EVEN minutes perform your bent over rows immediately followed by rest for the remainder of the minute. Repeat until your timer goes off. You should do 5 sets of deadlifts and 5 sets of bent over rows.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell OR Dumbbell Deadlift

Bend over slightly maintaining a straight back. Pull those dumbbells back, think about pulling your elbows out and back by squeezing your shoulder blades together. Keep your palms facing downward as you row. Exaggerate bringing those elbows out wide.

Bent-over wide row

10 min EMOM: even min: deadlift | odd min: row

Make sure your palm is facing outward. Row that dumbbell back. Scoop your elbow toward the back wall. Engage your core and exhale as you row.

Single-arm supinated row (10 each arm)

Seated alternating dumbbell hammer curls

Strength Superset

- 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

Kneeling 1/2 bicep curls

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning (Band OR dumbbell)

Exhale and bring single-leg back as you extend both hands (holding the dumbbell out)

Use your core and breath to stabilize your body as you exhale and extend your arm and leg outward.

Weighted Superman’s

- get into a glute bridge position 
- hold one dumbbell between both hands 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- bring one leg back so it meets the dumbbell
- exhale 
- engage the core and slowly bring that dumbbell and leg back to their original position keep alternating legs

Dumbbell pullover glute bridge march

24 Min AMRAP

Back & Biceps w/ minimal equipment

Amazing!! Hope you and the family are well!!

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Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

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Workout done with mom! Arms are jelly🥵🔥🔥

Julia

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Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

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Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

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didn’t let me finish giving you all the stars 😬

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👏🏽👏🏽👏🏽 glad that one is done!

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My shoulders and arms were on fire 🔥 in a good way though 😅

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The double push up to sprawls got me. Great push workout! 🔥

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I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

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I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

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My arms barely made the last round 😅🔥

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Such a good workout!! The strength challenge kicked my butt! 🥵

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So fun pushing weight and challenging myself! 💪🏽

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Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

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So good! Upped my weight feeling stronger

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Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

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Lesieli

I felt really strong today. Loved the until failure superset

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Got dat bicep burn!!🙌🏼👏🏼💪🏼

Braelyn

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

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Making this up for missing it this week and I’m so happy i did

Wenda

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Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

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Loved the added cooldown! Good reminder for me. Great workout!!

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I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

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