Name: Playbook - Eliza Katoa - Gym Upper Body Pull
Uploaded: 2024-04-14T21:11:07.828Z
Duration: 60 min
Description: Gym Upper Body Pull

Erin

Cosi

Wenda

Rebekah

Voni

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)

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)

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 ( 8each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Child’s Pose To High Plank Single-arm Reach

Bend in half and place both hands on the floor. Alternate opening up one arm up and open that chest to the opposite wall. Alternate sides.

floor touch rotations

- 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

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

Upper Body Warm-up / Mobility (1 round)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

heavy weight lat pull down

light weight lat pull down

Drop Set Lat Pull Down *To Failure

Starting position
Standing, your knees slightly bent. Grasp the bar with an underhand grip (supinated) with your hands at about shoulders width apart. Lean forward while keeping your back straight and your chest bulged.

Execution
Pull the bar towards your belly button. Squeeze your back at the top of the movement, driving your shoulders and elbows behind the bod. 

HOLD for 2 seconds. And lower down with control!

Supinated barbell row with a 2-sec pause

Before setting for the snatch grip deadlift, achieve a slightly wider stance than your conventional deadlift stance and angle the feet out, splay the toes, and grip the floor. Form Tip: Generally speaking, hip-width or just wider is a great stance starting point

Assume your traditional snatch grip and ensure the hands are making full contact with the barbell. If the outside of the hand is coming off the barbell, then you’re gripping too wide.
Form Tip: If you can learn to hook grip, shown above, this will have great carry over to the snatch, as well as strengthen your grip on the bar.


Before lifting the weight, go through a mental checklist and set the back bringing the hips to or just above parallel with the floor. Think about:
* Feet gripping the floor.
* Full hand contact on the barbell.
* Hips down and lower back set.
* Contract the lats and pull the bar in.
* Take a big belly breath and tighten your abs.
Form Tip: At the top of the deadlift, keep the lats contracted and the shoulder back. Squeeze the glutes and brace the torso for the eccentric.

Snatch grip deadlift

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Hold the rope with your palms facing each other - Keep your core engaged
- Engage your biceps as you curl up
- Pause at the top and lower slowly

Cable rope hammer curls

Squeeze your shoulder blades together and engage your core as you pull that cable back to your face.

Half kneeling cable face pull

Rope Superset

- Place the band around your upper back
- Keep your chin tucked in
- Raise your upper body engaging your lower back and glutes
- Pause at the top and lower with control

Banded hyperextensions

Start in a high plank position with your hands holding dumbbells. Row one dumbbell back said it down and then row the other one back. Then jump your feet forward and a wide stance close to your hands and explosively clean those dumbbells up all the way over your head. Control them back down and repeat.

Renegade row to devils press

21 bicep curls

OPTIONAL BURNOUT

Gym Upper Body Pull

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

Tiffany

Amanda

Serena

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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

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Suzanne

Tonya

Workout done with mom! Arms are jelly🥵🔥🔥

Julia

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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

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Emily

Morgan

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Geia

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Allison Wells

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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

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

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

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Dawn West

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

Melissa Fenn

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Lindsey

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Jessica millgate

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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

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Mariah

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

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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 😅🔥

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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 😘

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So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

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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

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

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Lindsay

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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!!

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

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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

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That burnout was intense, could barely finish!

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