Name: Playbook - Eliza Katoa - Full Body Work
Uploaded: 2024-04-14T21:11:06.981Z
Duration: 60 min
Description: Full Body Work

Suzanne

Warm-up: perform one set of each movement before you begin the workout.

1/2 mile run: run 1/2 mile as fast as possible before your lift. You can sub the run with a different machine and use bike, stairstepper, assault bike, or row machine instead if needed.

10 min EMOM: at the top of every minutes perform 8 deadlifts. Rest for the remainder of the minute. Repeat for 10 minutes straight. Pick a medium heavy weight you can perform. 
- 8 conventional deadlifts 

18 MIN AMRAP: : perform the exercises consecutively. Rest as needed. Repeat for as many rounds as possible for 18 minutes. 
- inchworm push-up 
- sumo deadlift high pull 
- barbell ab rollouts OR high plank walkouts 
-kettlebell gorilla row

Optional burnout: perform the exercises consecutively. Rest for 30-60 seconds and repeat 3x. 
- glute focused hyper extensions 
- single leg glute bridges with DB 
- KB front rack marching

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

Stand with your mid-foot under the barbell
Bend over and grab the bar with a shoulder-width grip
Bend your knees until your shins touch the bar
Lift your chest up and straighten your lower back
Take a big breath, hold it, and stand up with the weight

8 reps Conventional deadlift EMOM for 10 minutes

10 Minute EMOM

- 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 to push-up

Your hips and shoulders rise at the same rate as you pull the bar off tje ground. Reach full hip extension. Keep your heels down until your hips and legs extend. Shrug your shoulders and then pull with your arms. Bring your elbows high and outside. The bar moves over the middle of your foot. Finish the move w/ full hip and knee extension and pull the bar under your chin.

Barbell Sumo Deadlift High Pull

FOR THE BARBELL AB ROLLOUTS: Kneel on the floor/mat and grasp the barbell with a wider than shoulder width grip. Keeping your back and arms straight, slowly roll the barbell out in front of you until your arms are fully extended. Tense the abs and slowly roll the barbell back towards your knees.

FOR THE HIGH PLANK WALKOUTS: Walk your hands out into an extended high plank hold. Then walk them back to your regular high plank position. Keep a slight rounded upper back to properly engage your core. TO MODIFY, go onto your knees or do this on a box or bench.

Barbell ab rollouts OR plank walkouts (pick one)

- 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

18 Min AMRAP

Point your toes out. And round at the back, chin tucked, and round your upper back. Hinge and lift at the hips and squeeze your glutes at the top!

Glute focused hyperextensions

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge (10 each)

- 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)

Optional Burnout

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

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Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

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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!

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