Name: Playbook - Eliza Katoa - W4 FRIDAY: Full Body Strength - Home
Uploaded: 2024-05-13T05:28:34.518Z
Duration: 48 min
Description: W4 FRIDAY: Full Body Strength - Home

Feel free to lift lighter as needed based on soreness level. Focus on good form and do what you have time for today. Work hard, push the weight and push your limits during this workout. 

I am so proud of your hard work and effort! Keep it up!

Scorpions

Cat cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Deep squat hip openers

Deep squat chest openers

Half kneeling hip flexor stretch (15 each side)

Runners lunge upper body rotations (5 each)

Bent over arm swings

Bent over thoracic rotations (10 each)

Single leg calf raise (15 each)

Standing hip openers (5 each)

Standing hip closers (5 each)

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Full Body Warm-Up + Mobility

Perform the two moves below back to back. Rest as needed and repeat for as many rounds as possible for 10 min.

- Stand tall with a band above both knees
- keep a slight bend in both knees 
- Raise your leg laterally and lower with control 
- use your core and your other leg to balance your body
- Complete desired reps then repeat on the opposite side

Band hip abduction

- Support upper back on a bench and the dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 
- hold for 3 seconds at the top

Dumbbell hip thrusts with 3-seconds hold

4 Round Glute Superset

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position and lower down SLOWLY (3-2-1 count down) with a controlled movement

EZ bar negative bicep curls

- Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell pullover

Your palms should face outwards.
Take your time as you bring those dumbbells back. Squeeze your shoulder blade together.
And lower down slowly. 

Then perform a reverse fly. Take a deep breath and pull the dumbbells towards the ceiling using the rear deltoids.
Slowly lower the dumbbells back to the starting position under control.

Repeat

Dumbbell supinated row to reverse fly

Back + Biceps Tri-Set

Perform reps on each side. 

Keep one knee bent and one knee out. Perform a tricep dip.

Single-leg tricep dips (6 per side)

- Using a box that is roughly knee height
- Step up onto the box with speed switching legs in the air so that the opposite leg is the one you land and step down on.

Alternating Explosive Step-ups

Superset

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell woman-makers

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

Jump rope

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

15 Min AMRAP

W4 FRIDAY: Full Body Strength - Home

katie

Rebekah

Saimoni

05/13 Quad focused leg day - Gym

I was able to do this workout outside and it felt so good! Great workout!

Nicole Thurston

Sandra

05/13 Quad focused leg day - Home

Oh this sucks, feels good though ❤️ 30 min option

Tiffany

30 MIN OPTION: Quad focused leg day

Leilani

Voni

05/14 Back & Biceps - Gym

Amanda

Jennifer

05/14 Back & Biceps + HIIT - Home

30 min workout, with 10 min AMRAP, got through 3 rounds.

30 MIN OPTION: Back & Biceps

Cosi

Such a fun difficult workout. I loved it!

05/15 Chest, Shoulders, Triceps - Gym

Had to stop at 30 min. Raised my heart rate, love it!

05/15 Chest, Shoulders, Triceps - Home

30 MIN OPTION: Chest, Shoulders, Triceps

05/16 Cardio, Core, Mobility - Gym & Home

Loved every minutes of the burn! 🙂🙂

Allison

05/17 Glutes + Hamstrings - Gym

05/17 Glutes + Hamstrings - Home

I just have to say this 30 min workout came in VERY handy today

W4 FRIDAY: Full Body Strength - Home

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