Name: Playbook - Eliza Katoa - Dynamic Full Body - Gym
Uploaded: 2024-04-14T21:11:06.390Z
Duration: 60 min
Description: Dynamic Full Body - Gym

marissa

Segia Auvae

Baylee Peterson

Incredible! Such a fun full body workout!

Suzanne

Tauni

Angie

Cortney Walker

Welcome to your new weekly split! This is your new split for the next 6-weeks. It's going to be a fun/challenging split that will help you build lean muscle mass, lose weight, and build strength and muscular endurance. 

Focus on form, resting adequately between sets and challenge yourself with the weight you're lifting today.

If you're short on time, feel free to do less sets of each round if needed. 

The optional hip mobility is truly OPTIONAL. Feel free to do it if you have leftover time and energy! This is programmed into your workout so you can have better hip mobility which most people struggle with. Improving your hip mobility will not only increase athletic performance, but can also help prevent lower back pain/injury and boost explosive movements.

Cat cow

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)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Alternating leg swing toe touch

Mobility Warm-up

- Stand with feet shoulder width apart and heels elevated onto dumbbells 
- 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

Heels elevated air squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

EXTRA LIGHT WEIGHT: Barbell back squat (this is warm-up set)

Warm-up squat set

Heavy Barbell back squat

- 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

Strength + Power Lower Body Superset (4-7 sets)

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Bent-over Barbell row

Stand with feet together, holding a barbell at chest height with hands just wider than shoulder-width apart. Squeeze your glutes and core muscles so you don't go soft in the middle. Press the bar overhead, pushing your head forwards as you straighten your arms for full range of motion.

Barbell push press

Strength + Power Upper Body Superset (3-4 sets)

Step out laterally and perform a lateral lunge. Reach that dumbbell toward your foot and then return to a standing position. Pull that dumbbell across your body and draw your elbow upwards into a single-arm upright row. 

Repeat on both sides.

Single-arm upright row to lateral lunge (8 each side)

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (body weight) *10 each

Start in a Highpoint position. Extend one leg up and back leaning your shoulder blades back towards your knees, and then drive that same like forward so your knee is going towards your chest. Paws and repeat all the reps on one leg before doing it on the other side.

You can modify this movement by putting your hands on an incline like a small bench or box

High plank single-leg down dog to knee drive (10 each leg)

Circuit (1-3 rounds)

Start with feet shoulder-width apart, knees slightly bent.
Lift the ball overhead with arms extended.
Look straight ahead, inhale, and engage your core.
Let the arms follow through the movement.
Let the ball bounce off the floor and catch it on the return.

Medball slam

In a seated position bring your feet up and bend your knees. Hold them in the boat hold position and engage your core. Lean back slightly, toss the Medball up onto the air and catch. Repeat for time or reps. 

*modify by putting your feet onto the floor.

Boat Hold Medball Toss

Exhale and push band out. You should feel tension in the band. Use your core to keep your arms straight. As you exhale, think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles. 

HOW TO SET UP & PERFORM:
Grasp the handle (or one end of the resistance band) in both hands and hold it against your chest. Stand or kneel side-on to the cable machine with your feet hip-width apart, then step away so the cable becomes taut. Engage your core and press the handle out with both hands so your arms are extended in front of your chest. Hold this position, resisting the pull of the cable and not letting your torso rotate towards the machine, for five to ten seconds then bring the handle back in to your chest. Do all your reps facing in one direction, then turn and stand with your other side to the machine. Alternatively, you can hold the press for as long as possible, rather than doing reps.

Palof press

Medball/Band Circuit (1-3 rounds)

Sit in a deep squat position. Push your elbows against your knees gently and then let your knees gently fall back in and repeat that motion. 

If it’s too uncomfortable to sit that low, you can sit on a low seat or bench and do this same movement. 

You can place a block underneath your bottom for more comfort.

Hip openers

In a half kneeling position, lift one leg up and over a kettlebell. Hold onto a stable surface with one arm to help stabilize the body. 

Use your hips and core to lift your leg up and over.

Half kneeling single-leg lift over kettlebell (20 each)

Sit down and bring one leg into your chest. Hold with both hands and then lift one leg up and over a kettlebell and back while keeping your knee straight. 

Use your hips and core to lift your leg up and over.

Straight-leg single-leg lift over kettlebell (20 each)

Anchor a band around a pole on a squat rack or any other pole. Hold onto wall and place the band around one leg. Step out so there’s tension in the band. 

Lift leg up and keep it bent at a 90 degree angle. Abduct that leg outward and back to the front of your body. 

Repeat on both legs.

Standing 90 degree leg abduction (20 each side)

Optional Hip Mobility (1-2 rounds)

Dynamic Full Body - Gym

Geia

Braelyn

Hannah

Amazing Full Body Gym Workout

Luna

Full Body Strength

Serena

Julia

Fourth of July Quick Workout 🇺🇸

Rebekah

Summer

Wooo! Just the full body power I needed today!!

Lindsey

Massive cal burner run nearly had me at the end. Thanks another great sesh

Erin

Full Body Killer Supersets - gym

Sarah Hunsaker

Claudia

Maddy

Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

50 Min Full Body AMRAP

Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Jazmyn Folauhola

20 Min Full Body Blast

Could only finish half, very intensive and great.

Somi

Full Body - Build Strength, Power & Athleticism (DB only)

Feeling so strong and ready to hit the weekend!

Jessica

Full body strength (at the gym)

Lupe

Feranei

Full Body

Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

Amanda

Full Body Challenge

Full Body Descending Ladder Challenge

Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

Killer! Used it for my makeup day that i missed and it kicked my butt!

Body Weight Workout

Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

Melissa Fenn

40 Min AMRAP

Pelepetua

Barbell/Dumbbell Full Body

DB Only Full Body Strength & HIIT

Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

Body Weight Only Workout

30 Min DB Only AMRAP

Full Body Box Workout

Mini Band Only Workout

Barbell Only Full Body

Quick KB/DB Full Body

Tonya

Zeina

550 Rep Challenge - Full Body

Roxana

40 Min AMRAP + Sprints

Kristin

Home Conditioning & Strength

I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

Strength & Conditioning Home W/ DBs

This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

Jess

Jamie

10 Round Challenge- Strength & Conditioning

Elise

Jennifer

Full Body Day

I played catch up today and I’m glad i did because that was a great workout

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

Full Body Demolisher - Death by AMRAP

Emily

Jade

Strength & Conditioning - Killer Gym Workout

Karley

Functional Full Body At The Gym

Riley Johnson

One day I’ll like burpee’s but not today. Lol

Strength + Conditioning Killer Workout

Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

Functional full body work

Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

Functional Full Body

I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

Killer Strength & Conditioning

Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

Full Body Maddness

Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

Full Body Work (minimal equipment)

Strength + 15 Min AMRAP

Laura Carter

Full Body Work

Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

Dynamic Full Body - Gym

Community

More workouts from Eliza Katoa