Name: Playbook - Eliza Katoa - Full Body
Uploaded: 2024-04-04T21:40:52.822Z
Duration: 30 min
Description: Full Body

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Loww Uluave

Angie

Tips for Maximizing Your Workouts:

Focus on Form: Proper form is crucial for preventing injuries and effectively targeting the intended muscles. Prioritize quality over quantity in every repetition.

Maintain Muscle Tension: Keep your muscles under tension throughout the entire range of motion. This ensures maximum engagement and promotes muscle growth and strength development.

Avoid Rushing: Resist the urge to rush through your workout. Slow and controlled movements allow for better muscle activation and help you maintain proper form.

Lift to Failure: Push yourself to the point of muscular failure on your last set of each exercise. This means performing repetitions until you can no longer complete another with good form. This technique stimulates muscle growth and improves strength.

Lift Heavy, but Controlled: Challenge yourself with weights that are heavy enough to induce fatigue within the desired rep range, but ensure that you can maintain control throughout the movement. Avoid sacrificing form for heavier weights.

Give Your Best Effort: Approach each workout with determination and focus. Give it your all and push yourself to improve with every session. Consistent effort is key to achieving your fitness goals.

Remember, consistency and dedication are essential for progress. Stay committed to your workout routine, listen to your body, and always prioritize safety and proper technique.

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

Cat cow (10-20 reps) into side to side rocks (10-20reps)

Start on all fours in a table top position. But your hips back and extend your arms straight out as you keep them on the ground so that you are in child’s pose. Hold a stretch and then return to the table top starting position.

Child’s Pose to Tabletop

Place a pillow or pad on the ground for your knee. Put your knee on it and place your hands on the ground 1-2 feet in front of your knee.
The foot on your bent knee side should be inside of your knee so that your hip is externally rotated.
Your other leg, the straight leg, should be extended out to the side. You can keep that foot flat on the ground or rotate your toes upward.
Get your lower back flat, into neutral. You are now in the starting position.


Once you are in the starting position as described in the set up, you are ready to begin.
From the starting position, push your butt backward toward your heels.
It is important while you’re doing this stretch to keep your back flat.
Since the adductors attach to your pelvis, rounding your back will prevent you from most effectively stretching your adductors.

The finishing position should look identical to the starting position, except you are deeper into hip flexion.
The low back should have the same curvature.
Note that the chest does not drop down toward the ground. That is a common mistake.
Your torso should go backward toward your heels, not down toward the ground.

Adductor Rockbacks (10 per 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)

90/90 switches (arms extended)

90/90 upper body lifts (5 per side)

- 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

Hip openers

- 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

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts (10-30 reps)

Full Body Mobility Warm-Up

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell OR Dumbbell Deadlift

- Start with a barbell in front rack position
- Step backward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step backwards with this leg

OPTION 1: Barbell front rack reverse lunges

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

OPTION 2: DB front rack walking lunges

Lie on your back on a bench or on the ground and extend those dumbbells straight over your chest. From there bring one arm down and simultaneously extend your opposite leg out. Engage your core and exhale as you do this. Then press that dumbbell straight up and bring your leg back to the starting position. Repeat on the other side. Keep alternating.

Alternating bench press dead bug

Strength Superset

Stay in a seated position and lean forward. Let those dumbbells hang by your side and then contractor rear deltoids to bring the dumbbells up until they are roughly in line with your shoulders. Point your thumbs downward. Squeeze your rear dealt hard in this position slowly return at the starting point.

Seated dumbbell rear delt raise

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

Explosive Lateral Step-up to Knee Drive (5 each)

- 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

- hold the medball over head with straight arms - Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- drive the knee all the way through 
- Step down and repeat
- Work both legs

Medball overhead step-up knee drive (3 each leg)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps (pick one)

13 MIN AMRAP

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

Same side DB snatch (5 per side)

Keep those dumbbells close to your body as you sit your hips back and slowly lower downward. Push your booty back, and stop once you feel that deep stretch in those hamstrings (I stopped when the dumbbells hit the middle of my shins), PAUSE exhale/use your core and row those dumbbells back. After rowing those dumbbells one time, stand up and squeeze your glutes.

Dumbbell deadlift to row

Perform a Superman lying on the ground (face down). Lift your upper body and legs off the floor and engage your back. Come back to a flat lying face down position. Go into a high plank, jump your feet forward and jump up and bring your arms over head. Repeat.

Superman burpee

Single-leg v-ups (8 per side)

Full Body

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Tiffany

Lower Body Pull

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Upper Body Pull

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

30 MIN OPTION: Full Body

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

Christine

Suva

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

Brigetta Utai

30 min option, still great!!! 2 mile walk with pups beforehand.

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Vika

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

Full Body

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