Name: Playbook - The Daily FLO - 1.4 - FULL BODY STRENGTH - PULL
Uploaded: 2024-04-17T18:45:08.034Z
Duration: 50 min
Description: 1.4 - FULL BODY STRENGTH - PULL

Workout was tough but got through it and am drenched in sweat!

Loving these workouts!

Charles 

Excellent!!! Felt great even with pull up modification.

Krystyl

Austin

Avery

Your full body stuff is awesome! Been trying to incorporate more KBs into my workouts and this is checking all the boxes doc!

Anthony

I love how challenging and different this is for me. I’ve been impressed with the pump and feel after each workout

Derek

Wesley

Ethan W

Harder than it looks!  Haven’t power cleaned in a long time, they felt great

Michael

schuitemans

Great workout. Saw your post on instagram. Wishing you all the best and a speedy recovery. Beir Bua 🇮🇪👊🏼

Olan

Dais

Patrick

Great workout. Need to get better at cleans

Matthew

Kelsay

Scaled and finished for my Saturday WOD. 🫣😅

halo

Owen

Sydnie

Wow.. I haven’t cleaned in a while and it felt great. Definitely will feel it tomorrow

Justin

Marco

Chris

Andres

Jeremy

Overall, okay workout.  I purposely did the gym workout since I don’t have access to kettlebells.  Yet 60% of these exercises use them .  I can modify with dumbbells, but then no different from dumbbell program .

Drew

Very challenging! I needed another 10-15 sec of deep breaths before hitting those ring pull-ups.

Clint

Brent Bandy

Daniel

Cortlan

High pulls were tricky but overall a good sweat!

Aaron

Vasco Biscoito

Dude such a simple but effective workout. Killer

Johnathan Frank

Macy

Jackson

Second workout with Colin and I’m dying. This workout is challenging, but in a good way. Dig deep and get it done.

Roddy

Zachary

These workouts are very challenging and I would say I’m advanced in my fitness journey. These are a good combination of strength/hypertrophy training and cardio. Very effective

Nicole

Today is a full body strength day with a pull 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! The next step is performing two different big list for the day. After this you will have a light implement circuit (KB, DB, or BW) and 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 📸💪

Details:

(1) Movement Prep (Warm Up) 

(2) BIG LIFTS
Trap Bar Deadlift (do Barbell RDL if trap bar unavailable)
Barbell Power Clean

Rep Range: 5-5-5-5-5x reps
Rest Time: 0:60 seconds between each set
Goal: Increase weight each round until you can no longer safely increase the weight, then maintain that same weight for each subsequent remaining round. 

(3) Full Body Strength Circuit:
8x Cross Body Single Leg RDL each leg
16x Kettlebell Swings
8x Single Arm KB Swing High Pull each side
8x Ring Pull Ups (for modifications, do inverted rows OR add resistance band to pull up bar for assistance)
REPEAT 4x rounds, REST 60 seconds between each round
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

(4) Core Finisher
2:00 minutes Leg Raises
Goal: Perform exercise for max number of reps in allotted time.

The Lineup:
15x Banded Kick Outs each leg
15x Banded Kick Backs each leg
15x Banded Bridge Clams
20x Reverse T Fly 
15x Cross Body Single Leg RDLs each leg

- Place band around ankles
- Maintain a soft bend in knees and shift weight towards one side
- Kick free leg out to side and slowly bring it back toward you
- Perform for desired reps or time on one side then switch to other side

Banded Kick Out

- Band around ankles 
- Maintain soft bend in front knee while kicking back leg backward engaging glute
- Repeat for desired reps or time on one leg, then switch legs

Banded Kick Back

- Band above knees
- Cross arms over chest
- Engage glutes and bridge until hips are fully extended
- Hold bridge and perform clams for desired reps or time

Banded Bridge Clams

- Hinge over at hips
- Point thumbs backwards
- Maintain straight arms while doing fly motion
- Actively squeeze shoulders back and down 
- Perform for desired reps or time

Reverse T Fly (Scap Squeezes)

- Maintain soft bend in knee and hinge over at hip until chest is parallel with ground
- Engage flute to raise body back to starting position
- Do your best to keep hips and shoulders square to the ground throughout each rep
- Perform for desired reps or time on one side, then switch sides

Cross Body Kettlebell RDL

Movement Prep 3 (Pull Strength)

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing
- Return to bottom

Trap bar deadlifts

- Set up with barbell beneath chest
- Keep shoulders over bar and elbows extended as long as possible while hips, knees, and ankles extend
- As Body joints reach full extension, rapidly shrug the shoulders 
- Drop underneath barbell to catch weight, then stand tall to complete lift
- Safely lower weight to ground and repeat for desired reps or time

Barbell Power Clean

The Lineup: 4x Rounds
8x Cross Body Single Leg RDL each leg
16x Kettlebell Swings
8x Single Arm KB Swing High Pull each side
8x Ring Pull Ups (for modifications, do inverted rows OR add resistance band to pull up bar for assistance)
REPEAT 4x rounds, REST 60 seconds between each round

- With weight in opposite hand, keep arm straight and maintain a soft bend in you knee
- Hinge over at hip until chest is parallel with ground
- Engage glute to raise body back to starting position
- Repeat for desired reps or time on one leg, then switch to other leg

Cross Body Single Leg RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Hike KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

- Start with kettlebell on ground in front of you
- Grip tightly with one hand
- Hike kettlebell into hips and generate power to propel kettlebell away from body
- Perform high pull motion, then immediately transition into next rep

Single Arm Kettlebell Swing High Pull

- Start with arms straight in hanging position
- Engage lats and pull until chin is above hands
- Lower body and repeat for desired reps or time 
- If modification needed, use resistance bands to assist in motion

Ring Pull Ups

1.4 - Full Body Pull Strength Circuit

Perform max repetitions in 2:00 minutes of Hanging Straight Leg Raises. Record your results at the end. Take breaks as needed whenever fatigued or if exercise form begins to decline.

- Start with arms and legs straight
- Lift legs to waist height engaging core and return to starting position 
- Repeat for desired reps or time 
- If modification needed, perform sit ups

Hanging Straight Leg Raise

1.4 - Core Finisher

1.4 - FULL BODY STRENGTH - PULL

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Danielle

1.1 - FULL BODY STRENGTH - PUSH

Will

AHMAD

1.2 - AEROBIC + BICEPS & BACK

Nice to get some mobility in between strength sessions

Jonathan

Good haven’t rolled out like that  sense football

everett emme

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

Excellent workout, just need to build back up my cardio, haven't did a burpee in a hot minute.  Feel better throughout my joints vs when I was just lifting barbell.  Just going to take it one day at a time.

Having way too much fun with these workouts! Thank you

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

2.2 - AEROBIC + BICEP & BACK

My apologies, accidentally hit 1 star. Really enjoyed it, should have been a 5!

Tyler

Josh

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Rowdy

2.4 - FULL BODY STRENGTH - PULL

Bit slow tempo but felt good. The weights started to feel really well in the last rounds

1.4 - FULL BODY STRENGTH - PULL

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