Name: Playbook - Eliza Katoa - Full Body Warm-up/Mobility Work
Uploaded: 2024-04-14T21:11:06.388Z
Duration: 12 min
Description: Full Body Warm-up/Mobility Work

Dave

Karolina

Lote

Rylee Gillies

Julia

My whole body feels so ready to go for my workout! 💪🏽

Kylee Badger

Imari

The fact this was a warmup it sure worked the living out of me. Sweating bullets geez, louise 😩. Sone were difficult for me but I keep pushing through.

Segia Auvae

Great warmup. Really gets the blood pumping

Jennifer

The way this warmup makes me sweat is embarrassing

Mariah

Why am I already huffing and puffing 😂

Lucy Funaki

Starting to really love this warmup because it gives my body what it needs to loosen up after night of soreness! 🙆🏽‍♀️🧘🏽‍♀️

Jazmyn Folauhola

Sarah

Getting the hang of this warm up, going quicker 🤙🏽

Lavinia Mounga

Gina

Great warmup. Love how it gets you loose and gets your heart rate up simultaneously.

Maddie

Summer

Love these warm ups!! Easy to do and definitely warms up the body to do the fire workout 🙌🏾

Lola

Hana

I’m sweating from the warmup… but i’ll blame it on the st. george heat and not the fact that i’m out of shape 🫣😂

Dallas

Krystal Parker

that was just warm ups? 😫😫 loving the sweat already.

cherrrish.

Molimohea

I’m sweating! Feeling so good and ready for my workout. Loved it! 🔥🔥🔥🔥🔥👏🏽👏🏽👏🏽 let’s go!

Karen Bless-Jonassaint

Needed this warmup! The stretch was reallll! Love the mobility and stretch you include in your workouts/warmups! 🔥

Loww Uluave

Great warmup! Heart rate is up and body feels ready to work.

Great! Never warmed up so thoroughly before. But I know with age, I need to pay more attention to the warm up these days.

Killer warmup out of breath! Ready for my workout

Lousili

Megan

Kourtni

I’m dying and it’s only the warmup 😩

Great, I’m a beginner so we modifies a few things

Emma

Talia Walker

Do this warm-up before your workouts to properly warm-up your whole body and to improve your mobility. 

You can do more rounds if you have time or just do one round of everything. Do whatever you have time for!

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat

Cat cow

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

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 (10 reps each side)

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)

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 (10 reps each arm)

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.

Deep squat hip openers

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

Hip openers

Superman reaches

- 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 (15 each leg)

- 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

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

Full Body Warm-Up & Mobility (1-2 rounds)

Full Body Warm-up/Mobility Work

Annette B

Just waking up & wanted to make sure I know what I need to do to get things rolling for myself.

I just decided to do this a few days Kat but let’s do it!

Tracy Buscher

STRONGER FOR SUMMER INTRO - STARTS MAY 1

Pretty explanatory there. Got pics loaded so excited to get things going..

Laurel Naeata

How To Sign Up For The Challenge

Def gonna be challenging for sure but not impossible. Let’s do this.

Mai Lavaki

I’m really excited about the daily habits! It is everything that will help overall mental and physical health, in my opinion! 💛💛💛

Daily Healthy Habits / Goals Sheet

The prizes are amazing & don’t mind winning lol but getting my healthy lifestyle back is even better. Super stocked.

Going to do my best to do all of these 😍

Ways to Win The Challenge

Claudia

Upper Body Warm-up / Mobility

Alyssa Discepola

Didn’t comment on glutes day 👀 but yeah did it haha

Lower Body Warm-up / Mobility

Was a good stretch for my tight sore back. 🙆🏽‍♀️🙆🏽‍♀️🙆🏽‍♀️

Mobility to Help with Back Pain (do this 3-5x per week)

Ghadah

A great kickoff for me restarting this challenge!

Ness

Tricia

Week 1 Day 1: Quad Focused Leg Day + Ab Challenge - Gym

Challenging yet, a good, sweaty one💪🏼😤💦

Jordan

Tougher than you think! So proud I pushed through and got it done! 💪🏼

Jess

It was challenging and I felt strong as I completed each circuit. Really enjoyed this workout

Cammie

Week 1 Day 1: Quad Focused Leg Day + Ab Challenge - Home

The sprints were exactly what I needed to gas out after this upper body workout. Loved it. Joining late so I could finish a program I was in the middle of and this is a perfect mix-up from the maxing out and pr focus I was just doing.

Amber

The chin thing killed literally lol loved the workout and thank you again ❤️❤️❤️❤️🔥🔥🔥🔥

Phyllis Fetalaiga

Voni

Week 1 Day 2: Back & Biceps - Gym

Good home version at the end of a long day when I otherwise wouldn’t have made it to the gym 😊

Loved the back focused movements especially for a home workout!

Braelyn

Week 1 Day 2: Back & Biceps - Home

Tauni

Week 1 Day 2: OPTIONAL LISS - 20 MIN

I can tell I haven’t been focusing on cardio a lot lol. I was able to get up to 10 reps on the first set and 40 flights of stairs on the stairmaster for the burnout!

Kristle

The mobility/core work after those first two segments was so enjoyable! I got 14 rounds in with 106lbs on the deadlifts. COOKED!

Week 1 Day 3: Conditioning- Gym

That deadlift, burpee jump over challenge is deceivingly hard!!

Lindsay

Anna

Karen

Week 1 Day 3: Conditioning- Home

Replaced the lateral bear crawls w 30s on the rower. Got 10 rds in and that felt awesome to wrap up this upper body sesh. Loving this challenge so far.

Week 1 Day 4 Shoulders, Chest, Triceps - Gym

Never disappoint in your workouts!! Always a burner and I LOVE IT!

katie

Ugggggh man I think I pulled a muscle 😬..such good workouts. learning to be better with form. Arms like noodles 😩😓.

Linda

Week 1 Day 4: Shoulders, Chest, Triceps - Home

Cleaning around the house and just some fun dancing, yoga, and body mobility with the fam! 😅💃🏽

Got to do a 20 minute walk around the neighborhood with my kiddos!

Taliyah

Week 1 Day 4: OPTIONAL LISS - 20 MIN

Felt this one in all the right places🥵🍗

Booty work booty work booty booty booty work I found you Miss New Booty 😂

Week 1 Day 5: Glute Focused Leg Day - Gym

Such a deceiving workout, that was brutal but amazing once completed!

McCall

I may not have completed finish all the reps but I’m sure darn proud of doing most of it even if some were modified. This is not easy for me but I did what I what I can & push myself no matter how hard or tired. Thank you for this workout that had me dead went to Heaven & came back cause Lord knows my kids and husband need me shoo don’t play 😝 lol

So happy for what I was able to get in!! Great workouts and so glad I’m able to do them at home.

Week 1 Day 5: Glute Focused Leg Day - Home

Looking forward to recovery day tomorrow! That was brutal 💪🏽 Feeling strong

Week 1 Day 6: Full Body or REST DAY - Gym

Hailey

Estefi

Vinisha

Week 1 Day 6: OPTIONAL Full Body or REST DAY - Home

Week 1 Day 7: REST DAY

I loved this short, sweet, but killer workout!! Thank you for creating something like this for those busy ladies and mama’s!! So awesome and I’m ready for the day!!

Shayna

Woke up late and my babies needed me so we did a somethings better than nothing today!! Thanks Eliza 🥰

This 10 min body weight workout is NO JOKE! My glutes burn the most. Love quick and effective workouts like this!

SHORT ON TIME: 10-Min Bodyweight Full Body

Needed a quick workout while my baby napped for 45 minutes and this was just right! 🫶

Wasn’t feeling well this week so this was a perfect workout to ease into

Had a long day at work and still got it done! 💪🏽💪🏽

Jessica

SHORT ON TIME: 30 min full body DB only

Tanaeya

Week 2 Day 1: Quad Focused Leg Day + Ab Challenge - Gym

I loved it! I feel stronger this week than I did last week!

Vanessa

Week 2 Day 1: Quad Focused Leg Day + Ab Challenge - Home

Ashley

Week 2 Day 2: Back & Biceps - Gym

Serena

That HIIT was a nice sweat after a good lift!

Week 2 Day 2: Back & Biceps - Home

I died waaaaay too many times today 😩.

Love /hate with that one! Loved the core workout in this one

Week 2 Day 3: Conditioning- Gym

Cheka

Tasi

Had to finish the rest from yesterday 🥵

Geia

Week 2 Day 3: Conditioning - Home

Week 2 Day 4 Shoulders, Chest, Triceps - Home

Arms are shaking, such a great tricep burnout in this one.. my fave one in awhile!!!

cynthia

Week 2 Day 4 Shoulders, Chest, Triceps - Gym

🍑 better be poppin’ cos I almost puked working it hard 🙌🏼

Week 2 Day 5: Glute Focused Leg Day - Gym

Amanda

Valerie

Week 2 Day 5: Glute Focused Leg Day - Home

Remembered this workout and wanted to do it on a Saturday! One of my faves that I randomly go back to when I need a heart strengthening and an overall full body burn 🔥

Full Body Warm-up/Mobility Work

Community

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