Name: Playbook - Eliza Katoa - Upper Body Push
Uploaded: 2024-04-04T21:40:52.705Z
Duration: 30 min
Description: Upper Body Push

- 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

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat." Repeat

Cat cow

Dynamic arm swings

Incline high plank shoulder tap

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

Resistance band pull aparts

- Bring your elbows down to the bench 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

*modify on a higher incline if needed or on knees

Incline up down planks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knee toe taps on bench

Push Warm-Up

- 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

Single-Set - Shoulder Press

Angled dumbbell bench press

Single-Set - DB Angled Bench Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Raise your dumbbells straight in from of you, keeping your thumbs up. Then raise your dumbbells out to the side / laterally and back down. Repeat.

Dumbbell lateral raise to thumbs up front raise (8 each way)

Superset 3

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- HOLD FOR 3-SECONDS
- Lower back to starting position

Dumbbell tricep kickbacks w/ 3-sec hold

Superset 2

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead
- Repeat for time or reps

Dumbbell devil’s press

Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Keep your elbows close to your ears as you do this. Extend your arms and repeat.

Standing Tricep Extension

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

* modification in bottom video

Mountain climbers

Optional burnout - 5-10 Min AMRAP

Upper Body Push

Estefi

30 MIN OPTION: Upper Body Push

Lower Body Push

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

Tiffany

Lower Body Pull

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

Kristen

Upper Body Pull

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

Brigetta Utai

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🙏🏽

Vika

Loww Uluave

I LOVE YOUR WORKOUTS! Happy to be back🥳

Cosi

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

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 Push

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