Name: Playbook - The Daily FLO - 1.4 - KB FULL BODY STRENGTH - PULL
Uploaded: 2024-04-17T18:45:08.051Z
Duration: 50 min
Description: 1.4 - KB FULL BODY STRENGTH - PULL

Daniel

W1/D4 "KB S. Arm Clean to Deadlift" great one 👍🏾 #StayFocusedAndMotivated 🦍

Snooby Consty

Josiah

Killer! Love the lil baby popping into vids lol makes it more believable that at 43 and with 2 kids I can aim to still get in shape. The whole flow of the workouts are great.

Charles

Welp. This workout made me leave a fallopian tube shaped sweat stain on the floor. 5/5 😂

Scott

Didn’t have heavy enough kettlebells so it was pretty easy

Wilson

Excellent workout. Hip flexors tight on an work

Mark

First workout in 2 years today! And this was the one to start with. Loved it!! Getting back on it no excuses

Martin

Leonard

Cedy Ceds

It’s good balance is not great but just kept going. Also am doing assisted pull up. Not bad for 59 years old. 😉

Teresa

Pavlos

Dean

This one had me steaming by the end of it 💪🏽🤙🏽!

Made my lower back achy by the end, but still a great workout!

John

Amanda

As always , so happy training with Colin, thanks Dude !

Manuel

Caleb

Adam

Jeremy

Shawn

Cleans to DL is sneaky hard. Great quick session.

Clint

Had to improvise with jumping jacks and pull-ups but otherwise solid all around 💪🏻

Steve

Absolute killer at the end with the hanging leg raises. Thanks man

Kerenn

Brad

I modified the warm up to more of a knees over toes guy approach. It was a great sweat. Thanks!

Thankful to have a workout that I could halt for 10 minutes feed the baby and jump back in. I’m aiming for consistency over perfection! Let’s go!

Bekah

Taper options for the two minute hanging leg raises

Michael

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 the KB circuit. And the final step will be to hit the 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 Pull 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)
4R/4L x Single Arm KB Clean to DL (4x reps in a row on each arm)
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 Reverse Crunch Complex
Goal: Perform as many reps as possible in the 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)

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)
4R/4L x Single Arm KB Clean to DL (4x reps in a row on each arm)
50x Jump Rope Singles
REPEAT 5x 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

KB Single Arm Clean to DL

Jump Rope Singles

1.4 - KB Full Body Pull Strength Circuit

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

Reverse Crunch Complex

1.4 - Core Finisher

1.4 - KB FULL BODY STRENGTH - PULL

It was great! Could only finish 3 rounds due to personal time constraint and fatigue!

Emily

Low Back Pain made me stop at 4x. I was doing great!

Alex

Pretty nice first Workout. It crushed me harder than I thought. 👌🏻🥵

Sophie

1.1 - KB FULL BODY STRENGTH - PUSH

Very nice work out enjoyed much and motivates for the next day .. Thanks

Mario

Haleigh

Wow my first time using assault bike. Pretty rad workout, like the mini circuits

Hope

1.2 - KB AEROBIC + BICEPS & BACK

Jonah

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

HIIT was great. Made me wish I had an assault bike around though.

Jack

W1/D5 great one put together 💯 #StayFocusedAndMotivated 🦍

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W2/D1 "Hollow Hold Chop & Lift" that's a pretty heavy one 🥵 #StayFocusedAndMotivated 🦍

2.1 - KB FULL BODY STRENGTH - PUSH

Great workout - substitutes running (Can’t from knee injuries) with 2m row

Josh Hannum

Jared

W2/D2 "KB Crush Curl" 💪🏾
#StayFocusedAndMotivated 🦍

2.2 - KB AEROBIC + BICEP & BACK

Bruce

Trevor

2.4 - KB FULL BODY STRENGTH - PULL

W2/D3: Sweet One 👌🏾
#StayFocusedAndMotivated 🦍

Abner

Miguel

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Like this one. Nice chest and Tri pump and got HR up.

Jonathan

I love the Turkish sit-ups, but I felt like I was doing the pushups wrong? Maybe I’m overthinking it… if you have any more direction on that exercise that would be awesome.

Oooof that one hurt more then anticipated

1.4 - KB FULL BODY STRENGTH - PULL

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