Name: Playbook - Eliza Katoa - Biceps, Triceps, & Core At The Gym
Uploaded: 2024-04-14T21:11:07.650Z
Duration: 50 min
Description: Biceps, Triceps, & Core At The Gym

Suzanne

I love when you incorporate cardio in the workout so I actually do it 😅🙌🏽

Brigetta Utai

Lupe

Jessica

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 (5 each 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 (1-3 rounds)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine (1000 meters)

Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Keep your elbows close to your ears as you do this. Extend your arms and repeat.

Standing dumbbell tricep extensions

Set up nice and tall with good posture. Keep your palms facing you and keep your arms down by your side. Crawl one arm up to your bicep keeping your palm facing inward and control the dumbbell back down. Alternate arms.

Seated alternating hammer curl

Superset

Place your upper back on a box. Bring your feet out so your legs are creating a 90° angle and thrusts your hips up until they are extended. Be careful not to flare out your rib cage.

From here, hold a dumbbell in each hand, bring the dumbbells together do they’re touching. Lower the dumbbells down to your chest. Keep your elbows in and feel your triceps work. Keep the dumbbells together and then keep pressing them together and up to the starting point.

Hip bridge hold crush press

- Start in a plank position with hands elevated onto a surface like a box or bench. A sturdy chair works too. 
- Exhale as you Drive your knee towards your chest one at a time and HOLD for 3 seconds at the top. 
*tips: inhale as both legs are down: let ribs and belly expand and pelvic floor releases. Exhale and gently lift pelvic floor, contraction the core from the bottom up. Think about lifting or zipping your abs up. Your TVA wraps around and your core is nice and engaged. Hold the contractions for the 3 seconds and then inhale and release as you bring leg back down. 


*advanced version: do this flat on the floor in a traditional plank

Incline Mountain climbers with 3-sec hold (5 each side)

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Cable bicep curls

Step 1. Stand erect with the chest up and the shoulders back. The elbows should slightly in front of the body, with the elbows flexed.

Do not allow the elbows to get pull up too high in front, but rather think about keeping the strength on the triceps and maintain a strong upright position.

Step 2. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral position when using bands or the rope. 

Coach’s Tip: Be sure to keep the chest up and the elbows slightly in front of the body.

Step 3. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to fall forwards.


Step 4. Squeeze

Once you have reached to bottom and fully extended position, pause briefly and flex the triceps to maximally contraction them.

Notice how the hands are slightly off the body at the bottom position.

Band tricep pushdown (15-25 reps band or cable)

Cable Superset

- Start in a push up position with hands elevated on DB’s/KB’s
- Lower your chest to the ground as far as you can go
- Straighten your elbows to press back up

Modification: 
- on your knees 
- or on an incline (hands / dumbbells on bench)

Deficit negative triceps push-ups

Start in a wide stance with your toes pointing out. With the dumbbells in each hand, hold them together with straight arms. Squat down, bending at the waist and knees and touch those dumbbells to the ground. Stand up, squeeze your glutes and curl those dumbbells up and back down.

Sumo squat supinating curl

- 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

Maintain a neutral spine as you do this movement. Sit your hips back slightly. 

Pull the weight back, driving your elbows back, squeezing your back together and exhaling. Then from here, extend those dumbbells straight back and squeeze your triceps. 

Pause for a second and lower back down in a controlled manner.

Bent-over Dumbbell row to tricep kickback

Strength Circuit: 20 Min AMRAP

OPTIONAL burnout: Row Machine (1000 meters)

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

Tiffany

Amanda

Serena

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Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

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!

Tyler

Luna

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Tonya

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

Nicole

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Emily

Morgan

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Geia

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Rebekah

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Vanessa 

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

Christine

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Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

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Loved this workout! I was short on time this morning and this workout was perfect!

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Dawn West

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

Melissa Fenn

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Lindsey

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Jessica millgate

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Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

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

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

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

DB Push Workout

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.

Losa

Upper Body - Emphasis on Chest & Shoulders

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

Jordan Mills

My arms barely made the last round 😅🔥

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Strong chest, shoulders & triceps

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

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

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

Supinated rows get me every time for some reason 😤

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Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

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! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Upper Body Pull Workout At The Gym

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

Legna

Vanessa

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Upper Body Pull

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

Wenda

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Lindsay

Upper Body Push Workout At The Gym

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!!

Voni

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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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That burnout was intense, could barely finish!

Biceps, Triceps, & Core At The Gym

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