Name: Playbook - Eliza Katoa - W1/D4 LISS, Mobility & Stretching
Uploaded: 2024-05-20T00:11:53.020Z
Duration: 45 min
Description: W1/D4 LISS, Mobility & Stretching

Much needed for this sore body 🙌🏽🙏🏽🫶🏽

Susana Fuatiga

I love having a day that forces me to stretch and breath🙌🏼

Sarah

Today is an important day to help you recover and get through the week strong!

Do the mobility warmup, then your LISS, then cool down and stretch!

LISS cardio allows your body to recover while still including movement into your day. You'll notice that your body will feel less sore, and it can help improve sleep. You'll feel better moving your body especially after 3 intense lifts! 

You can choose what you want to do for your cardio. You can walk outside, jog, bike, hike, elliptical, or do any kind of cardio that require low-intensity exercise. Ideally you want to do 40-60 minutes but keep it really moderate. You should be able to talk to a friend throughout your cardio session. 

If you need to shorten it, feel free to shorten your LISS and do 20-30 minutes. Ideally stretch after!

Cat cow

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)

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

In the half kneeling position, straighten your front knee, reaching for your toe. You should fill a deep stretch in your hamstrings. And then return to the starting position. Repeat on both sides.

Dynamic half kneeling runners stretch (10 each side)

Get into a runners lunge. Begin in a plank position with hands directly below shoulders.
 Step your right foot forward to the outer edge of your mat next to your right pinky finger.
Relax through your hips and back, letting them sink toward the ground. 

From here, open up your chest so one arm is on the ground. Then go the opposite direction. Keep alternating sides.

Runners lunge upper body rotations (20 per leg)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Alternating leg swing toe touch

Mobility Warm-up

Pick any easy LISS (low-intensity steady state). LISS is a low-intensity cardio workout like walking or hiking. I don't want you to feel like you're exerting an extensive amount of energy. This really should feel fairly easy and very doable.

30-60 minutes of low intensity cardio of choice

90/90 stretch

Alternating plank calf stretch

Child’s Pose Alternating Arm Stretch

Frog stretch

Hip flexor stretch

Kneeling arms OH side to side stretch

Pigeon Stretch

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

Side lying quad stretch

10-Min Full Body Stretch

W1/D4 LISS, Mobility & Stretching

First workout on this app and i did what I could 😅 my quad muscles are currently on fire 🥵 and i know im gonna feel this tomorrow at church 😂

Christina Amasio

Had to shorten for sake of time, but still got a good hour in. I’m excited for this program coming off of the Keep Showing Up Challenge!

W1/D1 Quads, Glutes, Adductors, Calvees

Brigetta Utai

W1/D2 Shoulders, Chest, & Running Intervals

Ghadah

Terri

W1/D3 Back & Biceps

6 months since the last time I did this and so much improvement! Yessssah 🙌🏼

Lote

My hamstrings woke da hek up today 😳 Lesss goooo!

W1/D5 Glutes, Hamstrings, Abductors

Chelsea

Hiiiiiit me with your best shot! 👊🏼 yesss sir. Dead azzzz

W1/D6 Triceps, Core & HIIT

Took my weights up today and wow 😯 gonna be sore and I’m happy about it!

Suzanne

W2/D1 Quads, Glutes, Adductors, Calvees

W2/D2 Shoulders, Chest, & Running Intervals

Loww Uluave

My back is feeling it! In the best way 🔥💪🏽

W2/D3 Back & Biceps

W2/D4 LISS, Mobility & Stretching

My goodness gracious great hams/glutes on 🔥

W2/D5 Glutes, Hamstrings, Abductors

W2/D6 Triceps, Core & HIIT

Really pushed the weight and I’m feeling so good!

W3/D1 Quads, Glutes, Adductors, Calvees

💪🏽💪🏽💪🏽 feeling great! My shoulders are on fire!

W3/D2 Shoulders, Chest, & Running Intervals

W3/D3 Back & Biceps

W3/D4 LISS, Mobility & Stretching

W3/D5 Glutes, Hamstrings, Abductors

W3/D6 Triceps, Core & HIIT

Punch my quads 👊🏼 cus it is buffffff 😂 or at least this workout makes it feel like it!

Felt super strong! Excited for the next 3 weeks

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Shoulders, Chest, & Running Intervals

Loved this workout! It was a perfect shorter upper body workout.

W4/D3 Back & Biceps

W4/D4 LISS, Mobility & Stretching

My goshhhh 🥵 never craved breaks so bad 😝

W4/D5 Glutes, Hamstrings, Abductors

W4/D6 Triceps, Core & HIIT

Wow. Pushed it on the weights where I could, dropped it when I was dying to keep the form and talk about burn out with every set. I love it !

W5/D1 Quads, Glutes, Adductors, Calves

W5/D2 Shoulders, Chest, & Running Intervals

Back to back to back to baaaaaaaack 💪🏼🙌🏼✊🏼

W5/D3 Back & Biceps

W5/D4 LISS, Mobility & Stretching

Legs dead. Wobble wobble for the rest of the day. ✊🏼

W5/D5 Glutes, Hamstrings, Abductors

Brooke

Don’t TRI this at home 😂 
I TRI-ed and Died 💪🏼

W5/D6 Triceps, Core & HIIT

W6/D1 Quads, Glutes, Adductors, Calves

Dust your shoulders off cus it will diiiiie. Burnt out but strong 💪🏼

W6/D2 Shoulders, Chest, & Running Intervals

W6/D3 Back & Biceps

W6/D4 LISS, Mobility & Stretching

Everything felt heavy, but I did it. Proud and dead 😅✊🏼

W6/D5 Glutes, Hamstrings, Abductorsym

I wanted to skip today, but I showed up. While working out I thought… I have my better best days when I workout. So I’m already setting myself up for a successful day by showing up! 💪🏼 lessss goooo!

W6/D6 Triceps, Core & HIIT

W7/D1 Quads, Glutes, Adductors, Calves

Holy crap… that was so challenging! Loved it!

W7/D2 Shoulders, Chest, & Running Intervals

Upper body is toast!! 💪🏽🫶🏽👏🏽

W7/D3 Back & Biceps

W7/D4 LISS, Mobility & Stretching

W7/D5 Glutes, Hamstrings, Abductors

W7/D6 Triceps, Core & HIIT

Killed it and It killed me. It’s Monday babyyyy 😤

W8/D1 Quads, Glutes, Adductors, Calves

Went heavy and came close to death. Lesss goooo 🔥

W8/D2 Shoulders, Chest, & Running Intervals

Big improvement! Every week I’ve been learning to focus on my back and bis - it’s so easy to let my other muscles help, but as the weeks went on I’ve learned how to engage the specific muscle and burrrrn it out. Long story. But I’m proud of the improvement and had to share, YOU GOT THIS ✊🏼

W8/D3 Back & Biceps

W8/D4 LISS, Mobility & Stretching

Haaaaaammmmmah hammmmies! Glutenous gluuuuutes!

W8/D5 Glutes, Hamstrings, Abductors

W8/D6 Triceps, Core & HIIT

Switched up the last set to the abductor machine and quad extension to kill the rest. Mission accomplished, I am kilt 🥵

W1/D4 LISS, Mobility & Stretching

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