Name: Playbook - Eliza Katoa - Shoulders & Core
Uploaded: 2024-04-14T21:11:07.444Z
Duration: 50 min
Description: Shoulders & Core

Suzanne

Serena

Holy cow my arms were dead by the first set! So good

Megan

Fiona

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. 
- seated barbell push press
- dumbbell kneeling lateral raise w/ 3-seconds hold

Superset 2 perform the exercises consecutive. Rest for 60-90 seconds and repeat 3-4x. 
- Dumbbell see saw pree
- Inchworm push-up

Superset 3 perform the exercises consecutive. Rest for 60-90 seconds and repeat 3-4x. 
- Cable rope face pull (half kneeling position)
- Cable rope front raise 

Optional burnout: 3-5 ROUNDS
Perform each consecutively. Rest as needed and repeat 3-5x total. Do whatever you have time for. 
- DB upright row 
- hand release burpee
- DB snatch to plank jaclk 
- banded bicycle crunches

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)

- hold a barbell and then go into a kneeling position. Then sit down on your bum and extend both legs out and create a v-shape. 
- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead
- Lower the bar back down to the starting position with control

Seated Floor Barbell shoulder press

Kneeling and maintain good posture. Raise those dumbbells out lateral, HOLD FOR 2-3 SECONDS and lower down in a controlled manner. Repeat for reps or time. 

Keep your core strong as you do this.

Kneeling lateral raise with 3-sec hold

Superset 1 (3-4 sets)

Inchworm to push-up

1.) To begin this exercise; start off by grabbing a dumbbell in each hand and clean lift them so that your palms are facing in at chest level.

2.) Then take your left arm and extend it overhead, while it is being extended rotate your wrist so that the palms are facing inward, and bend your torso to the opposite direction.

3.) Repeat the exercise with the opposite hand and then return back to the starting position.

4.) Repeat this exercise for as many repetitions as needed.

Standing dumbbell see-saw press

Superset 2 (3-4 sets)

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

Half kneeling cable face pull

Stand upright with your hands in front of your shoulders, holding the rope with an overhand grip.
Exhale and raise the bar, keeping your arms mostly straight. You can have a slight bend in the elbows. Then engage your core as you lift the rope up. Avoid using your legs or back to lift the bar.
Continue raising the rope until it reaches the level of your shoulder.
Inhale and lower the bar, returning to the starting position.

Cable Rope Front Raise

Superset 3 (3-4 sets)

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Drop your chest to the ground and bring the whole body done with you. Extend those arms straight out bring them back to a push-up position. From here you’re going to push it through your arms jump your legs forward and stand up and hop at the top. Bring your arms above your head and extend them outward. Repeat

Hand release burpee

Perform a dumbbell snatch on one arm and then go into a plank and perform 1 plank Jack. Repeat on the other side.

Alternating Dumbbell snatch to plank Jack

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

Optional Burnout: 3-5 rounds burnout

Shoulders & Core

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

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

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Emily

Morgan

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Sarah Hunsaker

Cortney Walker

Geia

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Rebekah

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 🚂🙌🏽

Dumbbell/Band Back & Biceps

Back & Biceps

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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

Total upper body shred

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Lindsey

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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!!

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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!

Shoulders & Core

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