Name: Playbook - Eliza Katoa - Shoulders, Chest, Triceps (Home)
Uploaded: 2024-04-14T21:11:07.762Z
Duration: 60 min
Description: Shoulders, Chest, Triceps (Home)

Lauren

Sooooo good. Today was the start of my week.

Tiffany

Time to crush your shoulders, chest, and triceps! 

Make sure you push the weight during your supersets and individual lifts. Focus on good form and take the rest between sets. You know you’re lifting heavy enough if the last 3 reps of each set feels really challenging to finish. 

For the optional burnout: you will perform the exercises consecutively followed by rest. Repeat 1-3x. 

Quick tips:
- Focus on TUT (Time under tension)
- Move slow and controlled
- Perform each rep with stellar form
- Work hard
- Stay Positive
- Know that you're capable of doing hard things 
- Take the positive momentum from your workout and let it work its magic into other areas of your life!

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)

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

Start in a high plank position. Lift your hips slightly and engage your core. Walk your hands up to your toes and bend in half. Feel a deep stretch in your hamstrings. From here, walk your hands back out to a high plank position. Repeat!

Inchworm plank

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)

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)

Grab a resistance band, loop it under your feet, and hold it in each hand, with your arms at your hips. 

Pull the band just up to chest level, flaring your elbows out to the sides. Pause, then reverse the movement.

Band upright row

Upper Body Push Warmup

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell press

Hip bridge hold dumbbell crush press

Angled dumbbell bench press

PICK ONE OPTION (4 sets)

Perform a push-up and then rotate your upper body and open up to one side. Go back into a high plank and do another push-up. Rotate the other direction. Keep alternating.

Push-up to high plank rotation *modify on an incline

ON AN INCLINE (use a box or bench):

Give me a push-up (you can modify by doing these on an incline or on your knees) then go into a high plank and rotate, opening your chest up to that wall.

MODIFICATION: do it on a high box or on the wall.

MODIFICATION for: Incline push-up to high plank rotation

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

Dumbbell Z press

Superset

- Raise the dumbbells until you reach shoulder height, keep your thumbs up the whole time 
- Lower with a slow and controlled movement

Dumbbell thumbs up front raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend one arm out engaging your tricep
- control is back down 
- repeat on the other side 
- keep alternating 


Keep the core engaged and back straight!

Dumbbell alternating tricep kickbacks

Step 1: Grasp dumbbells in each hand and sit down on end of bench with dumbbells resting on each thigh.
Step 2: Slowly lay back with dumbbells grasped in each hand and plant your back squarely on bench seat. Begin exercise by pushing dumbbell above chest so the arms are straight out and palms facing each other.
Step 3: Next, begin to bend elbow backward toward the shoulder(side of your head) of the same side, in a slow controlled motion. After bringing elbow toward shoulder, bring dumbbell back up to the starting position, in a slow controlled manner.

Alternating skull crushers

- Stand holding a dumbbell in each hand 
- Raise the dumbbell up and across your body in a diagonal direction in and underhand grip to at least shoulder height.
- Alternate arms back and forth

Alternating Underhand Dumbbell Diagonal Raise

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

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

- Anti extension dead bug w/ plate

Start in a standard high plank, with your hands directly below your shoulders. Walk your knees in until they sit just below your hips.
In this position, lift your right hand and tap your left shoulder, then return it to the ground. Do the same thing on the opposite side, lifting your left hand to tap your right shoulder, before putting it back on the ground. Keep your core stable to avoid movement in your hips.

Bear plank shoulder taps

Half Burpee

Optional Circuit Finisher (1-3 rounds)

Shoulders, Chest, Triceps (Home)

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

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🥵🔥🔥

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!

Shoulders, Chest, Triceps (Home)

Community

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