Name: Playbook - Eliza Katoa - W1/D1 Chest, Shoulders, Triceps
Uploaded: 2024-04-14T21:11:05.185Z
Duration: 65 min
Description: W1/D1 Chest, Shoulders, Triceps

Welcome to your upper body push workout. Get ready to work hard and build some muscle. 

Things to keep in mind for each workout in this program:
- Focus on performing each rep with really good form
- Challenge yourself with the weight you're lifting (the last 3 reps should feel challenging to complete)
- Be intentional with each rep meaning you're moving slow and controlled + connecting your mind to the muscle you are working
- Show up on the days you don't feel like it. Consistency is the key to change. LIttle decisions and small efforts add up to big results. 
- Stay positive and push yourself in the gym. Watch your body and mind transform as you focus on these things.

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 ( 8each 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

Upper Body Warm-up / Mobility (1 round)

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups (20-30 seconds)

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell bench press (increase weight each round)

- Start with the dumbbell at your shoulder, elbows forward of the body, palms facing inward
- Press the dumbbells straight up
- Lower with a slow controlled motion

Single-arm DB neutral grip shoulder press

Sit on a bench and hold one 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. Extend your arms and repeat.

Seated tricep extensions

Step 1. Stand erect with the chest up and the shoulders back. The elbows should slightly in front of the body, with the elbows flexed.

Do not allow the elbows to get pull up too high in front, but rather think about keeping the strength on the triceps and maintain a strong upright position.

Step 2. Hand Placement

Depending on the special bar/rope/band you are using, your grip may vary.

The hands can be in the neutral position when using bands or the rope. 

Coach’s Tip: Be sure to keep the chest up and the elbows slightly in front of the body.

Step 3. Push Down

When ready, extend the elbows so that they straighten, making sure to not let the shoulders and chest up not allowing it to fall forwards.


Step 4. Squeeze

Once you have reached to bottom and fully extended position, pause briefly and flex the triceps to maximally contraction them.

Notice how the hands are slightly off the body at the bottom position.

Band OR Cable tricep pushdown

Stand upright with your hands in front of your shoulders, holding the rope with an overhand grip.
Exhale and raise the bar, keeping your arms mostly straight. You can have a slight bend in the elbows. Then engage your core as you lift the rope up. Avoid using your legs or back to lift the bar.
Continue raising the rope until it reaches the level of your shoulder.
Inhale and lower the bar, returning to the starting position.

Cable Rope Front Raise

Superset

Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
Extend your arms straight in front of you and have your palms facing UP with the dumbbells on each hand hanging straight down. 

Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping a slight bend in the elbow. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench. 

Use your chest to raise the dumbbells up and control them back down.

Seated incline underhand raise

Sit on a bench completely upright. Engage the core and hold a pair of light dumbbells in each hand. 

Maintain good posture and raise those dumbbells straight out laterally keeping your palms facing the floor. Control them back down. 

Perform 8 reps. 

Immediately go into neutral grip front raises. Raise those dumbbells straight up in front of you with your palms facing the ceiling and control them back down. 

Perform 8 reps

Seated lateral raise to neutral grip front raise (8 each way

High plank plate walks

Plate clean

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

W1/D1 Chest, Shoulders, Triceps

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