Name: Playbook - The Daily FLO - 1.1 - DB FULL BODY STRENGTH - PUSH
Uploaded: 2024-04-17T18:45:08.564Z
Duration: 50 min
Description: 1.1 - DB FULL BODY STRENGTH - PUSH

Today was my first day! It was tough but i loved it

Alex

Calvin

Jules

Perry

Kicked my butt and had a lot of combo moves that I liked a lot

Louis

Great workout. With good guidance of all the video’s!

Trainer

Bryton Schmitt

Neha

Savage workout! I added a run in between each exercise. LOVED IT! Day 1 DONE🤙🏼

Tyler

Roberto

Angie Patten

Abner

Rowdy

Liam

Best workouts I’ve ever been put through.

Brian

First workout in the series. So far, so good!

Andrew

Here’s to the next 12 weeks! 🍻 ☠️

Mikey

Loved that. First time. As a first time fitness app user, the rep counter, instructions, looped videos are a game changer — I’m showing my age and time off from working out.

Kent

Drew Legrand

DNF, but planning to repeat week one after attempting each workout.

The app is so tricky the use and found it quite frustrating for a first experience, but not giving up, will try again

Nicolas

John

Jacob Kozanecki

Do you have any suggestions for alternative ab routine if I don't have an ab roller?

Nati

Really enjoyed the first session, first proper session in 3 weeks. I started falling off the wagon, but this has helped me get right back on, thanks Doc

Aidan

Colin awesome workout brotha ! Can’t wait to see what this program can do to push me further in mountain bike racing next season ! Killed it man

Joseph

Smoked me! But in a great way. Looking forward to the journey.

Gregory

Nikita

Workout was the same as a kettlebell workout I did previously except dumbbell focused.   This was actually helpful should you find yourself with only a kettlebell or dumbbells.   Challenging!   Per Apple Watch my burn was 482 calories.

Dean

Noah

This was the perfect way to start my day.

Adam

That was an awesome workout!!  Really pushed me getting through the 3rd and 4th set!

Colin

Josh

A nice introduction workout to what seems to be a nice change of pace for someone getting back into shape.

Anthony

Awesome workout. Sweating up a treat 😅

Whhhew! This is exactly what I was looking for. No more boring chest press on a bench. So much more engaging and functional. Excited to keep going. Thank you, sir!

Steve

Jorge

Hey Colin. Just started my 1 week trial today and did this workout. I like it. Easy to follow and go at your own pace. It was a good workout! I’ll keep trying more. I’ve followed you on IG for a while and used a lot of your exercises. Great to have this more engaging opportunity.

Stephen

Great introduction workout to the 12-week program. It got my heart pumping, can’t wait to keep going!

Drew

What a great workout! I haven’t sweat that much during a workout in a while.

Great burner to start out the week 💪🙌

Dillon

Today is a full body strength day with a push movement emphasis. It is built out to begin with a Movement preparation as your warm up. Be sure to complete this first to properly prepare your body for the work out! After this you will have the DB circuit to complete. And finally, a core finisher to round out the work out. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

The Lineup:

(1) Movement Prep:
- Warm Up

(2) Full Body Push Strength Circuit:
8x Goblet Split Squat each leg
8x DB Thrusters
8R/8L x DB Half Kneeling Press each arm
8x Tricep Dips 
8x DB Glute Bridge Floor Press
50x Jump Rope Singles
REPEAT 5x rounds, REST 60 seconds between each round
Goal: Increase weight on each exercise until you are unable to safely increase weight, then maintain for subsequent remaining rounds. 

(3) Core Finisher:
2:00 minutes Ab Wheel Rollout (modify to reverse crunches if needed)
Goal: Perform as many reps as possible in the allotted time.

The Lineup:
20x Banded Side Steps 
20x Banded Prisoner Squats
20x Hollow Hold Psoas Marches
10x Push Up to Hip Opener
10x Childs Pose Rocks
10x Crab Bridges

- Band around ankles
- Keep knees and hips slightly bent with toes pointed straight ahead 
- Side step for desired reps or time in both directions

Banded Side Step

- Band above knees
- Hands behind head
- Keep chest tall and press knees out again band as you drop into full depth squat and return to standing

Banded Prisoner Squats

- Band around feet
- Assume hollow hold position with core engaged and low back flat on floor 
- Drive one knee at a time up using the other leg to resist motion
- Return straight, and perform on other leg

Hollow Hold Psoas March

- Start in plank position and perform push up
- Perform hip opener rotation on one side, then return to high plank position
- Repeat process with push up into hip opener rotation to opposite side

Push Up to Hip Opener Rotation

- Actively press ground away as you push hips back onto heels into child’s pose position
- Return and repeat for desired reps or time

Child’s Pose Rocks

- Place hands behind your hips on ground and raise hips upwards by engaging your glutes
- Stop when stretch is felt on shoulders and return hips to floor
- Repeat for reps or time

Crab Bridge Hip Lift

Movement Prep 1 (Push Strength)

The Lineup: 5x Rounds
8x Goblet Split Squat each leg
8x DB Thrusters
8R/8L x DB Half Kneeling Press each arm
8x Tricep Dips 
8x DB Glute Bridge Floor Press
50x Jump Rope Singles
REPEAT 5x rounds, REST 60 seconds between each round

- Set your feet in place, and grip weight in goblet position to provide tension through core and chest
- Lower body to floor until back knee lightly touches floor, where your knees and hips should all create a 90 degree angle
- Rreturn to starting position
- Place cushion where knee touches ground for added comfort

Goblet Split Squat

Dumbbell Crush Grip Thruster

Dumbbell Single Arm Half Kneeling Arnold Press

- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight Tricep Dips

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

Jump Rope Singles

1.1 - Full Body Push Strength Circuit

Perform ab wheel rollouts for max number of reps in allotted time. Record result at the end.

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement and suck your belly button to your spine to keep core engaged
- Roll until you cannot maintain core engagement, or until nose is a few inches off ground
- Roll wheel back in towards your knees

Ab wheel rollout

1.1 - Core Finisher

1.1 - DB FULL BODY STRENGTH - PUSH

Bonnie

1.2 - DB AEROBIC + BICEPS & BACK

Took the foam roller to a whole new level!

Never actually took the time to work on mobility or rolling - thanks for the addition in the work out! Feels so good!

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Nicole

1.4 - DB FULL BODY STRENGTH - PULL

Andrei Radaza

It was great. Really enjoy the workouts and format. One suggestion is offering modifications for anyone who can’t complete a move. Showing a full progression.

For example i can’t do a full burpee yet. Used a chair rather than going to the floor. 

Just a thought for those of us on the beginning of the journey. Thanks!

Zach

1.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Matthew Tyson

Jenna💕

Shelemiah

2.1 - DB FULL BODY STRENGTH - PUSH

Jill

I enjoyed this! Feels great to mix up weights and run a little too!

2.2 - DB AEROBIC + BICEP & BACK

Back and shoulders were super tight this helped so much

Hunter

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Would love an alternative exercise if you don’t own or have access to a particular equipment/ accessory. Thanks !!

1.1 - DB FULL BODY STRENGTH - PUSH

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