Name: Playbook - Eliza Katoa - Gym Shoulders, Core & Conditioning
Uploaded: 2024-04-14T21:11:07.398Z
Duration: 48 min
Description: Gym Shoulders, Core & Conditioning

Serena

That burnout tho’! Added in triceps too

Jackie

Fiona

Laura Carter

Warm-up/mobility: complete 1 set of each exercise. 

OPTIONAL: bullet proof your shoulder circuit: repeat each movement 1x

Superset 1: perform the exercises consecutive. Rest for 60-90 seconds and repeat 3-4x. 
- incline barbell shoulder press
- up-down planks

Superset 2 perform the exercises consecutive. Rest for 60-90 seconds and repeat 3-4x. 
- rocket push-up (7-12 reps)
- Dumbbell 6-way raise

Superset 3 perform the exercises consecutive. Rest for 60-90 seconds and repeat 3-4x. 
- staggered stance Arnold press (8 each arm)
- DB around the worlds 

Optional burnout: 16 MIN AMRAP
Set a timer for 16 minutes. Perform the exercises consecutively. Rest as needed and repeat as many rounds as possible until your timer goes off. 
- barbell push press
- burpee hop over 
- high plank shoulder taps

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

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)

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 (10 each arm)

Alternate bringing one arm across your body. Stretching your shoulder and back.

Dynamic arm pulls

Child’s Pose To High Plank Single-arm Reach

- 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 holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- With your back flat crawl forward on your hands and feet
- Continue for time or distance

Bear crawl

Upper Body Warm-up / Mobility

Fasten an elastic band at elbow height. Grab the band, step away and stand sideways to the band.
Grab the band with your arm that is on the opposite side from the band’s attachment point. Keep your upper arm close to your side, and bend your elbow to 90 degrees.
Rotate your upper arm externally (outwards) against the resistance of the band, as far as possible.
Reverse the movement, and repeat for reps.

Band external shoulder rotations (20 each side)

Step 1: Attach one end of a resistance band to sturdy object about stomach level. Grab the other end in your right hand with an overhand grip.
Step 2: Next, turn around so the attached end is behind your back. Stand tall and bring your right elbow up so that your upper arm is in line with your shoulder. Bend your elbow 90 degrees so your forearm is perpendicular to the ceiling. This is the starting position.
Step 3: Begin exercise by rotating your forearm down so that your forearm is parallel to the ground, or until you feel a comfortable stretch in your shoulder. Slowly reverse movement back to starting position.

Band shoulder internal rotation (20 each arm)

Step 1: Grab a pair of dumbbells and lie chest down on a low incline bench (30-45 degrees).
Step 2: Let arms hang down at arm's length with palms facing each other. This is the starting position.
Step 3: Begin exercise by raising arms straight out in front of your body at a 30-degree angle so they form a Y with your body. Pause, then lower back down to starting position.

Chest supported Y raise

Step 1: Grab a pair of dumbbells and lie chest down on a low incline bench (30-45 degrees).
Step 2: Let arms hang down at arm's length with palms facing each other. This is the starting position.
Step 3: Begin exercise by raising arms straight out to the side of your body so they form a T with your body. Pause, then lower back down to starting position.

Chest supported plate lateral raise

Step 1: Grab a pair of dumbbells and lie chest down on a low incline bench (30-45 degrees).
Step 2: Let arms hang down at arm's length with palms facing each other. This is the starting position.
Step 3: Begin exercise by raising arms straight back.  Pause, then lower down SLOWLY to starting position.

Chest supported straight-arm push back

Bulletproof Your Shoulders Circuit (optional)

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline shoulder press (barbell)

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

*modify movement on knees if needed or on an incline (hands on box or bench

Up down planks

Superset 1 (3-4 sets)

Perform a push-up once you get into that high plank position, push your hips back and then at the needs into an elevated child’s post. Go back into a high plank position and perform another push-up and repeat.

Rocket push-ups (7-12 reps)

Hold a dumbbell in each hand. Start with light weight. 

Raise those arms out laterally. 
Then bring your arms together in front of your body. 
Raise both dumbbells up so your palms face the wall in front of you. 
Then reverse the movement. 
Lower down to a front raise. 
Bring dumbbells back to a lateral raise position and then slowly lower down. 

Engage the core, use lighter weight and control the movement. Don’t rush through it.

Dumbbell 6-way raise

Superset 2 (3-4 sets)

1) Begin by standing in a staggered position holding a dumbbell in one hand (opposite of the leg in front) 

2.) Slowly, raise the dumbbell to shoulder height and rotate your palm so that it is facing in towards your body.

3.) From there raise the dumbbell above your head, squeezing in your shoulder, and hold for a count.

4.) Return back to the starting position.

5.) Repeat.

Staggered stance single-arm Arnold Press (8 each)

Keep a slight bend in your elbows and start with your arms down by your side. Face your palms outward to the wall in front of you, raise the dumbbells up over your shoulders and back down. Exhale as you lift the dumbbells above your head.

Dumbbell Around the worlds

Superset 3 (3-4 sets)

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

Perform a burpee and then hop laterally over that barbell or dumbbell.

Burpee hop over

- 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

Optional Burnout: 16 Min AMRAP

Gym Shoulders, Core & Conditioning

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

DB Only Back, Biceps & Core Shred

Kristin

Every workout is very humbling for me, lol

Brandi

This one took a little longer bc baby was with me, but it was so good! 🔥👌🏻

Nicole Thurston

DB only Chest, Triceps, & Shoulders

Great stuff! I’ve been working out 3-4 times a week for a good 8 - 10 years now. Your workouts are very diverse and are a great cross between being athletic and weight training. 5 stars from me!

Tyler

Luna

Total Upper Body - Gym

Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

Total Upper Body

Love the structure of these workouts 💥 Thanks Eliza! 💛

Perfect to get a great workout in on a time limit for me today! Thank you

Nicole

Lousili

Push Workout - Home

Emily

Morgan

Total Upper Body Burn

Push It (Chest, Triceps, Shoulders)

Sarah Hunsaker

Cortney Walker

Geia

Upper Body

Upper Body + HIIT

Rebekah

Allison Wells

Push Workout - gym

Vanessa 

Phew. I got steroid injections in both of my hands for trigger fingers and couldn't grip heavy weight for today but made do with modifications and still kicked my butt

Christine

Dumbbell Only Home Upper Body Workout

Perfect for working out at home! Amazing app! Good to be back on the Katoa fit 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

Push Workout

Loved this workout! I was short on time this morning and this workout was perfect!

Pull Workout

Dawn West

Shoulders, Triceps, Core & Chest

didn’t let me finish giving you all the stars 😬

Melissa Fenn

Total upper body shred

Chest, Tri’s, Shoulders & Core

Quick Push/Pull Circuit

Parter Upper Body Finisher

Upper Body Burn

Quick Parter Upper Body Lift

Lindsey

Back & Biceps Attack

Back & Biceps w/ just a pair of DBs

Jessica millgate

Push Workout With Just a Pair of Dumbbells

Perfect workout!! Loved it and that AMRAP!

ended the day with a great workout!! thanks, feeling good!

Pelepetua

Heavy Lifting Back & Biceps / Core Focused

👏🏽👏🏽👏🏽 glad that one is done!

Terevarevahaunui

My shoulders and arms were on fire 🔥 in a good way though 😅

Claudia

Gym Chest, Triceps & Shoulders + Core

Mariah

The double push up to sprawls got me. Great push workout! 🔥

DB Push Workout

I love the format of these workouts! The variety is just enough to keep my mind working and tough enough to keep my body working too.

Losa

Upper Body - Emphasis on Chest & Shoulders

I’m not experienced enough to give advice. I thoroughly enjoyed this workout though!

Jordan Mills

My arms barely made the last round 😅🔥

Pull Workout Gym - Back, Biceps & Core

Strong chest, shoulders & triceps

Such a good workout!! The strength challenge kicked my butt! 🥵

Jazmyn Folauhola

So fun pushing weight and challenging myself! 💪🏽

Pull Workout - DB Only

Katie

Push days are my fave! Thanks for the amazing workouts!

Those 'to failure' moves making me reminisce about my military fitness tests 🥴 in a good way of course 😘

Push Workout - Gym & Home (chest, triceps & shoulders)

Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

Pull Workout (Back & Bi's + Core)

Riley Johnson

Jess

Chest, Tri's & Shoulders At Home

Such a sweaty finisher. Stuck with 20s the whole burnout felt good

So good. I did the full 15 amrap 
So sweaty

Had to do this one again cuz it’s so good! 🔥

Hailee

Upper Body Push Workout

Lesieli

I felt really strong today. Loved the until failure superset

Brigetta Utai

Upper Body Pull Workout At The Gym

Got dat bicep burn!!🙌🏼👏🏼💪🏼

Braelyn

It was so easy to complete this workout, I felt like time passed by and I was in a competition with myself

Legna

Vanessa

Upper Body Pull Workout At Home

Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

Upper Body Push

Lindsay

Upper Body Push Workout At The Gym

Making me earn that Thanksgiving meal lol

Those push ups at the end 🥵🥵 Arms wobblin’ but so glad I got something in today. Thank you Liza!!

Voni

Shoulders, Chest & Triceps w/ just DBs

Loved the added cooldown! Good reminder for me. Great workout!!

Back, Biceps & Core

Back & Biceps At The Gym

I have like a mental "sweat meter" where I guess how much I'm gonna sweat in a workout... and everytime I look at the workout before starting, my sweat meter is always off- I end up sweating double the amount I anticipated lol

Back, Biceps Core Work at Home

That burnout was intense, could barely finish!

Gym Shoulders, Core & Conditioning

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