Name: Playbook - Eliza Katoa - Upper Body Push + Core - Gym
Uploaded: 2024-04-14T21:11:07.525Z
Duration: 60 min
Description: Upper Body Push + Core - Gym

Lucy Funaki

Fiona

Suzanne

Superset: perform the exercises consecutively. Rest for 60 to 80 seconds and repeat three times.
- dumbbell bench press
- incline pushups

Core: side plank hip dips 

Superset: perform the exercises consecutively. Rest for 60 to 80 seconds and repeat three times.
- Dumbbell "Z" press
- 10 incline push-ups 

Core: front rack marching with Kettlebells

Superset: perform the exercises consecutively. Rest for 60 to 80 seconds and repeat three times.
- Assisted dip machine 
- Lateral raise

Core: high plank hold

Superset: perform the exercises consecutively. Rest for 60 to 80 seconds and repeat three times.
- tricep push downs 
- high face pull 

Core: Half kneeling windmill 

Superset: 
- "w" press
- DB front raise]

Core: Lying bent-leg leg drops

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 (optional)

- Starting on your knees with a flat back reach your hands out in front of you
- arch and round your back as you hold this position

childs pose arch and round

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 (10 reps each arm)

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

Shoulder Mobility

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

*modify this movements by doing it on your hand instead of elbow or on an incline.

Elbow side plank hip raises (15 each side)

Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
Contract the chest and push the dumbbells back up to the starting position.
Repeat

Dumbbell bench press

- 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

Superset

- March slowly in place with two kettlebells in the rack position

Exhale as you lift knee up.

When EXHALING: think up and in. Pelvic floor gently lifts/contracts, bring muscles core muscles together. Think about “zipping up” those core muscles.

Kettlebell front rack march (double)

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

Lateral Raises

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension w/ band or rope on cable machine

- Pull the cable towards your face with elbows flared outward

Band or Cable Half Kneeling Face pulls

Start in a half-kneeling position, right knee on the ground, a kettlebell held in your left hand, left foot set out wide, abs tight. Keep your eyes on the bell. Keep your abs tight and your eyes on the bell as you twist your torso and push your butt back, lowering your right elbow to touch the ground.

Half kneeling windmill (15 each)

Hold a pair of dumbbells. Bend at the elbow and bring both dumbbells up to your biceps. Press those dumbbell outward and control them back in. Engage your core and exhale as you press.

W Press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Lying on your back and flatten it on the floor. Bend your knees at a 90 degree angle and slowly lower one down and a time. Exhale as you lower.

Lying bent-leg leg drops

Upper Body Push + Core - Gym

Amazing!! Hope you and the family are well!!

Tiffany

Amanda

Serena

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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Geia

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Rebekah

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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

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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 😘

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Back & Biceps (Gym)

So good! Upped my weight feeling stronger

Supinated rows get me every time for some reason 😤

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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

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Upper Body Pull

Making this up for missing it this week and I’m so happy i did

Wenda

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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!

Upper Body Push + Core - Gym

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