Name: Playbook - Eliza Katoa - Shoulders, Chest, & Running Intervals
Uploaded: 2024-04-14T21:11:07.645Z
Duration: 60 min
Description: Shoulders, Chest, & Running Intervals

Baylee Peterson

Totally forgot to close this out! Great arm day, still feel sore from leg day lolol🔥

Julia

Loww Uluave

Holllly arms! My arms are burning but I loved this upper body day! 💪🏽🔥👏🏽 feeling the progression coming along! 🤞🏽🤞🏽🤞🏽

Jazmyn Folauhola

For the running intervals, feel free to run outside and track your mileage on your phone or watch. You can use the Nike Running app to track your mileage or do your runs on a track. 

If you don't / can't run - feel free to modify the run, feel free to do 2-miles on a bike or elliptical instead OR DO OPTION 2 (18 minute AMRAP)

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 (5 each 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 (1-3 rounds)

Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
Contract the chest and push the dumbbells back up to the starting position.
Repeat

Dumbbell bench press

Keep the dumbbells above your shoulders. Bend your elbows. Explode through your knees and drive those dumbbells upward. Keep your palms facing each other and elbows in. Use your core. Control them down and repeat.

Dumbbell push press

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

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

- Perform an around the world motion
- As soon as your hands are back to center transition into dual underhand front raises.

Around the world to underhand front raise

Tri-Set

- Run at a good pace for you 
- Increase speed and intensity as you progress

Warm-up jog (easy effort)

1/2 mile run as fast as possible

Stand tall, shoulders back and core engaged as you walk on an incline.

2-minute recovery walk

1/2 mile run as fast possible

2-minute cooldown walk

OPTION 1: 2-Mile Challenge

- Begin by pulling dumbbells up to your shoulders while dropping into a squat 
- press the dumbbells overhead and extend your arms fully as you stand up 
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Perform a burpee 
- Jump laterally over a dumbbell on the ground and perform another burpee
- Alternate back and forth

* modification shown in bottom video

Burpee Hop Over Dumbbell (modification shown)

- Lie on your back and go into a glute bridge hold 
- Then with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- Hold the bridge for all your reps

Glute bridge dumbbell chest fly

OPTION 2: 18 Minute AMRAP

Shoulders, Chest, & Running Intervals

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

Tiffany

Amanda

Serena

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🥵🔥🔥

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! 🥵

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!

Shoulders, Chest, & Running Intervals

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