Name: Playbook - Eliza Katoa - Shoulders + Quads - Home
Uploaded: 2024-04-14T21:11:07.161Z
Duration: 55 min
Description: Shoulders + Quads - Home

katie

Jessica

It was good! I loved the workout and I thought it was well explained.

Brooke

Didn’t even do the burn out and I’m wrecked

Ashlyn

Stacey Vance

Estefi

Great workout! Did 2 rounds of the optional before kiddos needed me.

Kayleen Murphy

Jamie

Love starting my week off with an awesome workout!!

Baylee Peterson

"Continuous EFFORT - not strength or intelligence - is the key to unlocking our potential."

Bring the effort today and do your best. Bring that effort all week long and stay consistent. You got this!

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

- 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 OR Dumbbell shoulder press

-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)

Strength Superset

Hold a plate, dumbbell, or kettle bell tight to your chest. Get into a nice wide stance and take a step to the left and go into a squat. Stand up bringing that leg back together and then you are going to step out to the right side and lower into a squat position. He will keep alternating directions and repeat for time or reps.

Weighted alternating side step squat (10 each way)

Knee shoulder width apart. Hips in full extension. Knees ramain in contact with ground. Lower towards ground. Sustain slight backward lean at top position.

Kneeling lean backs (with band assistance)

Hold a dumbbell in one hand start with that dumbbell on one side of your body raise that dumbbell up so your arms are straight out in front of you. Bring it back down to the other side of your body. Raise it up step back to the middle of your body and slowly lower to the opposite side. Keep alternating. 

Exhale as you lift the dumbbell up.

Diagonal front raise (10 each way)

Sound on for explanation. Bend-over and maintain a straight back. Engage your core and pull those dumbbells straight back toward your face, squeezing your back together. Imagine a rope on the end of each dumbbell, really pull those dumbbells back and get your elbows back toward your ears.

Dumbbell bent-over face pull

Keep a slight bend in your elbows as you do this. Engage your core and raise those dumbbells up to your head and back down. Squeeze you shoulder blades together.

Bent-arm lateral raise

Tri-Set

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Tap those toes on the bench lightly while holding your hands to your ears. 

Modify by slowing down the movement.

Prisoner bench toe taps

Start in a Highpoint position. Extend one leg up and back leaning your shoulder blades back towards your knees, and then drive that same like forward so your knee is going towards your chest. Paws and repeat all the reps on one leg before doing it on the other side.

You can modify this movement by putting your hands on an incline like a small bench or box

High plank single-leg down dog to knee drive (5 each leg)

Optional BURNOUT

Shoulders + Quads - Home

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

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Suzanne

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

Erin

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Claudia

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Shadia

Makala

Killer Strength & Conditioning - gym & home 🔥

Lena

Oh I needed this! Thank you for pushing me.

Alexandria

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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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Brynn

Functional full body

Brenda

Saimoni

Dumbbell Only Full Body

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 💪

Melissa Fenn

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Pelepetua

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Fabulous Christmas morning workout!! 🎉❤️

Nice workout to get back into working out 💪

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Kristin

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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!

Jess

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Elise

Jennifer

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

Brigetta Utai

JT Tauiliili

Allexis

Strength & Conditioning

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

Crosby

Great way to start a Saturday 💪🏽🔥

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Emily

Jade

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Karley

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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

Functional full body work

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

Functional Full Body

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 - Home

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