Name: Playbook - Eliza Katoa - Lower body push
Uploaded: 2024-04-04T21:40:52.692Z
Duration: 30 min
Description: Lower body push

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 ❤️

Suzanne

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

Chelsea

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.

Deep squat hip openers

Hip openers

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

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

In a side plank position, place the top leg on a bench with the bottom leg under the bench. Lift the hips up until your body is in a straight line. Keep the lower leg off the floor. Reduce the difficulty to scale by keeping the foot of the lower leg on floor to assist, and/or by moving the bench closer toward the hips.

Copenhagen Side Plank - Knees Bent (30 sec each side)

Warm-up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Pause for 2-3 seconds 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat with a pause

- Stand with feet shoulder width apart and heels elevated onto dumbbells 
- 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

Heels elevated air squat

Superset

-Grab a dumbbell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.

Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, do TWO PULSES and then push back up to a standing position. The higher the bench or box, the harder the exercise.

goblet bulgarian split squats with a pulse (8 each)

Engage your core (think belly button to spine) to keep the back flat, push the palms into the floor, and lift your knees three to six inches off the floor. Your hips will be level with the shoulders. Place that ball or pad between your knees and squeeze as you hold the plank

Bear plank hold adductor squeeze

Superset (2-4 sets)

Start in a wide stance with your toes pointed out. Lunge laterally and then stay low and move your Booty in a straight line to the other side. Do your best to stay low as you shift side to side.

Lateral shift

- stand on a small elevated surface and 
- Push through the balls of your feet to lift your heels up 
- Engage your calves as you go up
- hold at the top and slowly lower down

Standing calf raise

- Sit against a wall with your legs and hips bent at 90 degrees
- place the small ball or block between the knees and squeeze for reps or hold for time 
- as you squeeze the ball, engage your core and lift that pelvic floor as you exhale

Wall sit with ball squeeze adduction

Face the box and start with 1 foot on top of the box. Explode through that laying on top of the box causing you to jump and switch sides bringing your other foot on top of the box landing softly. Get a rhythm and keep alternating explosive step ups

Explosive alternating step ups

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Push your hips back and down as you lower to parallel
- Pulse 2x at the bottom of the squat 
- Explode/jump up from the bottom of the squat
- Land softly

Double pulse squat jumps

Burnout (1-3 rounds)

Lower body push

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.

Full Body

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😬💪🏾🏃🏾‍♀️

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

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

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

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

Angie

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!!

Lower body push

Community

More workouts from Eliza Katoa