Name: Playbook - Eliza Katoa - Shoulders + Quads
Uploaded: 2024-04-14T21:11:07.136Z
Duration: 65 min
Description: Shoulders + Quads

Geia

Push the weight you are lifting, move with control, and focus on lifting with great form!

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

A narrow stance squat or close stance squat is a back squat performed with feet at around shoulder-width apart or even narrower. The feet should generally point forward in line with knees. Narrow stance squats target primarily the quadriceps, glutes, and adductors. 

First, you want to set up the barbell on a squat/power rack so that the barbell is about armpit or just under armpit level

The grip on the barbell will vary from individuals based on one’s own level of mobility and limb lengths. As a rule of thumb, you want the grip to be as narrow as possible but as comfortable as possible to maximize tightness with the barbell on the upper back.

Start off with feet hip-width apart under the bar as you bring yourself under the bar to put your back to the bar.

You can either have a low bar or high bar position on your back. Check out my article on where you should put the barbell on your back while squatting. 

When you walk out take one foot directly back, then hold momentarily then take the other foot directly back. Ideally, after the two steps, you want to finish the squat walkout with your feet exactly in the position you want to squat in.

You want to keep the bar and center of gravity over midfoot. Keep your legs straight and posture neutral before you take a deep breath in through your nose and brace.

You should break at the hips and knees and squat as low as you can ideally to hip crease below parallel. You may squat lower than breaking parallel if you are still able to maintain a stacked torso where you keep that neutral spine.

Once you reach the desired depth, stand straight back up until your hips and knees are fully locked out simultaneously. Exhale upon completion of the repetition. 

Then repeat the process for the next repetitions.

Narrow Stance Back Squat (barbell)

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Eccentric seated leg extension

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion
- lower at a 3-2-1 count and press up fast

Dumbbell negative standing shoulder press

Keep your palms facing down and raise your arms straight to your sides. Pause at the top and lower the weight down slowly. Try to lower at a 3-2-1 count. Engage your core and exhale as you lift.

Negative Lateral raise

Boulder Shoulder Superset

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up
- extend both arms over head 
- repeat

Landmine goblet squat to OH press

Assume an athletic position with your feet slightly wider than shoulder width and position a barbell in a landmine attachment.
Grasp the end of the barbell by your side with both hands overlapping.
Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body.
Repeat in the opposite direction for the desired number of repetitions.
Landmine Rotation Tips
The goal is to keep your hips/pelvis as stationary as possible. If you have trouble with rotation at the pelvis or lumbar spine than consider widening the feet and slowly progressing to shorten your stance over time as you gain the requisite motor control.
All rotation should primarily come through the upper back and not through the lumbar spine. If you’re finding there is some rotation and/or pain through the SI joint then you may need to regress to a half kneeling or tall kneeling exercise variation.
Keep a slight bend in your knees as you rotate, this should help take a bit of tension off your lumbar spine during the movement.

Home version:
Kneel and engage core. Hold a dumbbell in bot hands. Start with that dumbbell on one side of the body. Lift that dumbbell up and overhead to the other side of the body. Keep alternating directions. Use core to lift dumbbell up.

Landmine rotation

Superset

Keep your hands on your head as you kneel and stand.

Prisoner kneel to stand

- With your back flat crawl forward on your hands and feet
- Continue for time or distance

Bear crawl

Engage your core as you rotate on each side. You can modify this move on an incline or on your knees.

High plank dumbbell rotations

Go for a high plank to a low squat to a squat jump. Repeat.

Burpee thruster squat jump

Optional HIIT burnout (30 sec work 30 sec rest 2x each)

Shoulders + Quads

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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.

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

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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.

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

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

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

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Great way to start a Saturday 💪🏽🔥

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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 💪🏼

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

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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

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

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Malo aupito💪🏽🫶🏽🇹🇴🇹🇴

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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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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

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