Name: Playbook - Eliza Katoa - Upper Body Pull
Uploaded: 2024-04-04T21:40:52.801Z
Duration: 30 min
Description: Upper Body Pull

Vika

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

Love these short options on the days i hit the snooze button

Brigetta Utai

I’m not the Dominican Republic, got a 30 min workout in!

Tiffany

Tips for Maximizing Your Workouts:

Focus on Form: Proper form is crucial for preventing injuries and effectively targeting the intended muscles. Prioritize quality over quantity in every repetition.

Maintain Muscle Tension: Keep your muscles under tension throughout the entire range of motion. This ensures maximum engagement and promotes muscle growth and strength development.

Avoid Rushing: Resist the urge to rush through your workout. Slow and controlled movements allow for better muscle activation and help you maintain proper form.

Lift to Failure: Push yourself to the point of muscular failure on your last set of each exercise. This means performing repetitions until you can no longer complete another with good form. This technique stimulates muscle growth and improves strength.

Lift Heavy, but Controlled: Challenge yourself with weights that are heavy enough to induce fatigue within the desired rep range, but ensure that you can maintain control throughout the movement. Avoid sacrificing form for heavier weights.

Give Your Best Effort: Approach each workout with determination and focus. Give it your all and push yourself to improve with every session. Consistent effort is key to achieving your fitness goals.

Remember, consistency and dedication are essential for progress. Stay committed to your workout routine, listen to your body, and always prioritize safety and proper technique.

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 (on all fours)

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)

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions (5 each way)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

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

- 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

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

Mobility - reverse plank

- Start with your hands on a box
- Perform a push-up coming down slowly
- Keep your core engaged
- exhale and lift / lengthen your pelvic floor as you come back into a high plank position

Incline push up

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

inhale: think down and out, ribs expand and core fills with air and pelvic floor relaxes 

exhale: pull band apart and think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Resistance band pull aparts

Upper Body Warm-up / Mobility (1-2 rounds)

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides
- go HEAVY for lower reps

Single arm rows (15, 10, 5 each arm) *increase weight e set

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Bicep curls (go heavier each round)

Row + Curl Challenge *Increase weight each round

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell OR Dumbbell Deadlift

Dumbbell bent-over reverse fly

Start with your palms facing your body. As you curl your dumbbell up, rotate you palm so it’s facing your bicep. As you lower, rotate it back down to the side of your body with your palm touching your leg. Keep alternating arms.

Supinating curls

- Place your upper back on the bench horizontally 
- bend your knees and lift your hips and engage the core and you glutes as you hold your hips up
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- Exhale as you lift

*to modify this movement, lie vertically on the bench

Hip bridge dumbbell pullover

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top / hold for 2-4 seconds 
- Lower back to starting position

Superman with a hold

- Jump rope with the rope passing under your feet once each jump

Jump rope

OPTIONAL 10-15 Minute AMRAP

Upper Body Pull

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

Upper Body Push

3 mile walk, 30 min option but had to stop due to time, left two sets off. So good though.

Lower Body Pull

Wasn’t feeling well but still got it done today since i missed yesterday 🥵🔥

Kristen

Dead! Oh man that was hard but so good! Killer workout 🔥

Makayla Bateman

Tonya

Couldn’t do run for burnout, my hips are super tight.

30 MIN OPTION: Full Body

Lower body is shaking 🫨🥵🥵🥵🔥 lol! Great way to start my day  💪🏽

Christine

Suva

So good, .87 mile and three rounds of AMRAP. Had to go just to 30 min.

Full Body Killer

🥵🥵🥵🔥🔥🔥 great way to end the week!

Saane

Took a few days off! Great getting back into it

Marybeth

30 min option, still great!!! 2 mile walk with pups beforehand.

Full Body

Suzanne

Sheila Aguilar

Elaine

This workout made me feel 100% much better!

Claudia

I did Friday and Saturday 30 min options today because I’m starting my long runs on saturdays😬💪🏾🏃🏾‍♀️

Kamry

Grateful for a 30 minute version on weeks I’m struggling to workout. Loved it and I feel so much better than I did 30 minutes ago ❤️

Loved having a 30 min option today! The Bulgarian split squats about did me in 😅

Chelsea

Lower body push

Love the 30 min. when short on time! I still get a good workout🙏🏽

Loww Uluave

Took a week off for vacation and it was hard to get back into it but loved this work out and I feel so much better now that I got it done!

Stacey Vance

Angie

Got it in before midnight🙌🏾💪🏾✅

2nd work out of the day. I’m done. Thanks Eliza!

Love the 30-min option. Still very diverse and burns like crazy

Hana

💪 40 min total for the rounds (including 15 min warm up) 

👟 8:50 mile time (at the end of the workout)

7:15 3/4 mile with jogger and son riding his bike up hill for a bit. Great workout coming back after a week off from illness

Voni

Did this Friday because I’m doing my long run tomorrow💪🏾✅

Chrissy

Great arm workout! Running 3/4 mile afterwards

Lauren

First workout since I tore my MCL and this was exactly what I needed!

Dharma Va’ai

Julia

This felt good this morning after mobility day yesterday! Almost caught up for the week. 😁

Did 2 miles before my workout and I’m pooooped 😵🥵🔥 All caught up now 😁💪🏽 letssss gooo!!

Upper Body Pull

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