Name: Playbook - Eliza Katoa - Full Body
Uploaded: 2024-04-14T21:11:06.587Z
Duration: 60 min
Description: Full Body

Lupe

Erin

Feranei

Sarah

Geia

Brigetta Utai

Tauni

Brooke

Krystal Parker

Braelyn

Voni

Summer

Welcome to your full body workout. You have some new variations of each exercise from last week. 

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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
*MODIFY: by hold a pair of dumbbells instead of resting the barbell on your back

Barbell reverse lunges (8 per leg)

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive lateral step-up knee drive (8 per side)

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

- 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

- Begin with dumbbells in each hand
- Lower dumbbells to the ground clean to your shoulders and press up overhead

Dumbbell power clean and press

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

- 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

Hold one heavy dumbbell between both hands in front of your body. Corolla dumbbell up so that it is touching your biceps from their halo the dumbbell around your head and bring it back to the starting position. Repeat, but alternate and halo will the other direction.

One dumbbell curl to halo

Get into a wide stance point your toes out slightly. You’re going to start by lunging laterally to one side. Instead of coming all the way back up out of the lunch, you are going to shift in a straight line, keeping your booty down and shift to the other side. Stay low and keep shifting back-and-forth for time or reps

Dumbbell lateral shifts

Circuit (1-3 rounds)

Place the band around your hips and sprint in place. Make sure there’s a bit of tension, move forward for more tension.

Resistance band sprint

Grab a pair of dumbbells and lie flat on the floor on your back. Safely hold is a note in each hand. If you lay back using your knees to help you get the dumbbells up and above your chest. Extend both dumbbells straight over your chest and slightly angle your hands while at the same time bringing your knees up so you are creating a 90° angle with your legs.

From there, lower one dumbbell by bending at the elbow until the elbow touches the floor, while simultaneously lower and extending your opposite bent-leg straight out. Exhale as you lower your leg and arm. Control your body back to the starting position and repeat on the other side.

To modify, instead of extending your life, straight out, and lowering it down, you keep it bent and lower. You’re still in tap it on the floor as shown in the video.

Alternating bench press leg lower (8 each)

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball.
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles).

Ball hamstring curls

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)

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

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

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Claudia

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Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

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

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

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Could only finish half, very intensive and great.

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Feeling so strong and ready to hit the weekend!

Jessica

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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

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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!

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Brynn

Functional full body

Brenda

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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

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Pelepetua

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Fabulous Christmas morning workout!! 🎉❤️

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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! 💪🏽

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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!

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

JT Tauiliili

Allexis

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

Crosby

Great way to start a Saturday 💪🏽🔥

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Emily

Jade

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Karley

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Riley Johnson

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

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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

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

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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!

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Laura Carter

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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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