Name: Playbook - Eliza Katoa - Shoulders + Quads - Gym
Uploaded: 2024-04-14T21:11:07.123Z
Duration: 65 min
Description: Shoulders + Quads - Gym

The med ball finisher was amazingly awful 😅

Brigetta Utai

Thank you for the daily push. I have come to see amazing results in my mind, body and spirit. Thank you for sharing your gift 🔥♥️🤟🏽

Rebekah

Heather

Voni

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.

From here place both arms down to the ground in front of you and lower onto your elbows and then back up.

90/90 up downs (10 per side)

In a seated position, lean back on your hands, and bring both feet close to your body with your knees up. From here, you will lean both knees to one side and let them fall gently to the ground. Then you will pick them up and let them drop to the other side.

Leaning back 90-90 hip openers

Get into the frog pose. Begin in a table top position on your hands and knees make sure your hands are underneath your shoulders and knees are below the hips. Stay here and breathe in hell and slowly move your right, and left me out towards the side as you exhale, you should feel a powerful stretch in your thigh and groin area. Continue opening your hips as you turn your feet out towards the side and flexor ankle so that your inner feet in her ankles and Internet are touching the floor if your ankles and cushioning place a blanket underneath them. So we lower to your forearms with the palms, either flat on the floor or press together from here hold the pose and lift one foot up and off the ground and lower back down and then do it on the other side keep alternating.

Frog pose leg lifts

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 (20 per leg)

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)

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Bear plank hold shoulder taps

- Stand with feet shoulder width apart
- 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

Air squats

Quads + Shoulders Dynamic Warm-up

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Eccentric Leg press - narrow stance

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Hold a plate in both hands straight over your head. Keep your core engaged and elbows straight as you perform alternating lunges. You will lunge forward with one leg and then come back to start starting position. Keep alternating lunging on both legs and again ensure that your core is nice and engaged as you do this.

If you don’t have a plate. You can use a dumbbell instead.

Plate overhead alternating lunges

High plank plate walks

Superset

Sit on a bench completely upright. Engage the core and hold a pair of light dumbbells in each hand. 

Maintain good posture and raise those dumbbells straight out laterally keeping your palms facing the floor. Control them back down. 

Perform 8 reps. 

Immediately go into neutral grip front raises. Raise those dumbbells straight up in front of you with your palms facing the ceiling and control them back down. 

Perform 8 reps

Seated lateral raise to neutral grip front raise (8 each way

- Begin facing the box with your dumbbells resting on your shoulders 
- Bring your leg up onto the box and push through your heel to stand up
- Bring the other leg up and bend to 90 degrees / drive it all the way through 
- As you do this, simultaneously press those dumbbells overhead 
- Step down with the first leg and lower back down to the ground
- Switch legs and repeat

Step up + knee drive + shoulder press (5 each)

Box Superset

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Kneeling squat medball chest press

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands and safely get into a push-up position and perform a push-up 
- jump both feet up to stand and repeat

Medball slam to medball push-up

Seated medball twist to throw

Optional Medball HIIT burnout (30 sec work 30 sec rest 3x)

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Wooo! Just the full body power I needed today!!

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Massive cal burner run nearly had me at the end. Thanks another great sesh

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Oh I needed this! Thank you for pushing me.

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Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

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Could only finish half, very intensive and great.

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Feeling so strong and ready to hit the weekend!

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Holy cow!! Wanted to do a full body after weekend full of candy lol🥵🥵 feeling very strong🔥🙌🏽🙌🏽

Good starting workout with minimal equipment. Perfect start to the new year 💪

Amanda

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Thank you, Eliza for this body workout! It was perfect for me to do during our vacation  💪

Killer! Used it for my makeup day that i missed and it kicked my butt!

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Functional full body

Brenda

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Loved it but arms aren’t too strong so needed a modification for the high plank reaches. Just did that without the push-up until my arms are strong enough 💪

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Fabulous Christmas morning workout!! 🎉❤️

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I thought I peed myself a little bit during those squats... nah, it was just my sweat pooling up around that area. TMI.

Brandi

Mariah

Such a good yet tough workout! So sweaty and ready to take on the weekend!

Aleja

Awesome!love all your workouts! Not sure if it’s possible to maybe include which workouts would have pregnancy modifications in the workout info area? It’s just hard to keep track of what I should be modifying.

Jenessa

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

What an ending to the week. Awesome sweat sesh!

Sandra

Functional Full Body - Death By Circuits

It was a great workout to really focus on my form and get it in while not being home! 💪🏽

Strength & Conditioning Home W/ DBs

This was awesome wish the kids didn’t keep interrupting couldn’t finish but will def do again loved it.

Killer workout. Love the variety and how challenging each workout is!

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I played catch up today and I’m glad i did because that was a great workout

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Allexis

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Whole body is on fire!! The best workout as always 👏🏼👏🏼

Crosby

Great way to start a Saturday 💪🏽🔥

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Riley Johnson

One day I’ll like burpee’s but not today. Lol

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Awesome workout. Started out feeling weak and ended feeling accomplished 💪🏼

Lynette

Loved the overall burn! I needed this for my mental state, and it did not fail 👊🏽 Thank you!

Elaine

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Killer workout!! Thanks Eliza for the amazing push🙌🏽💪🏽💯💯💯

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I may not make the gym Monday but I’ll never skip Mondays workout plan because i love them so much

Wenda

Did this full body with my valentine and it was killer! Those woman makers will always be the death of me! 🔥😅🥵

Loved it! Always a strong start to the week 💪🏽

Killer Strength & Conditioning

Loved that 8 min finisher!! I felt like i could’ve gone all day! Feeling strong. TY

Full Body Maddness

Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

Mai Lavaki

Great workout to get the new year of the rabbit started

Wow. I've never felt so strong. Thanks for another kick ass workout!

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Laura Carter

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Awesome workout! Perfect way to wake the body up after a long road trip

Just came back from a 3 week backpacking trip and I was so excited to come back to my og routine!

Shoulders + Quads - Gym

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