Name: Playbook - The Daily FLO - 11.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE
Uploaded: 2024-04-17T18:45:09.154Z
Duration: 45 min
Description: 11.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

Love this program! Those sprints were epic!

Steve

Today is focused on helping you develop your speed and acceleration. Perform the movement prep first, then the speed and acceleration workout, and finish the day with a chest and mobility workout.

The Lineup:
10x Lateral and Forward Leg Swings
10x Standing Shoulder Flexion Stretches

20 meters of:
Alternating Ground Swipes
Ankle Flips
A Skips
B Skips 
High Knees

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

B Skips

High Knees

Movement Prep 18 (Speed & Agility)

- Begin slow on the first few reps and slowly build your way up throughout the 20 meters to your max speed.

Sprints (20m Accelerations)

The Lineup:
12x Dumbbell Tricep Push Up
12x Tall Kneeling Dumbbell Crush Press
12x Dumbbell Bench Press to Chest Fly (each press + chest fly = 1 rep)
REPEAT 4x Rounds, REST 0:60 seconds between each round

MODIFICATION: elevate your hands to a bench, counter top, or other elevated surface and perform push ups there

Do not drop to your knees - this won’t help you make strength progress in your push up!

Dumbbell Push Ups

- Start with dumbbell just beneath chin
- Press overhead until both elbows are full extended and straight,
- Maintain upright position with a tight core and glutes during entire movement

Tall Kneeling DB Crush Press

- Perform bench press engaging chest and triceps, then perform crush press to complete 1 rep
- Continue this cycle for desired reps or time

Alternating Dumbbell Bench Press to Crush Press

11.3 - DB Upper Body Strength - Chest, Triceps, & Shoulders

The Lineup:
12x Eccentric Cyclist Squats (Bodyweight) 
0:30 seconds Hands Elevated Push UP Chest Stretch Hold
6x Eccentric Bridge Hamstring Curls
0:30 seconds Dead Hang 
REPEAT 3x Rounds, REST as needed

- Elevate heels 1-2 inches and perform eccentric cyclist squats (going slow on the way down counting “4-3-2-1”)
- Come back to standing in a controlled manner

Eccentric Cyclist Squats (Bodyweight)

- Elevate hands and lower chest down between hands and hold for desired time

Hands Elevated Push Up Chest Stretch Hold

- With skateboard, slider, or machine, achieve glute bridge position and eccentrically lower legs while maintaining tension through the hamstrings and glutes
- Return to starting position and repeat for desired reps or time

Eccentric Glute Bridge Hamstring Curls

- Grip pull up bar shoulder width apart and allow arms to be straight
- Hang and allow tension to release out of shoulders and spine

Dead Hang

Full Body Maintenance & Mobility 2

11.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

Kayden

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

Alex

Calvin

1.1 - DB FULL BODY STRENGTH - PUSH

Jules

Trainer

Bonnie

1.2 - DB AEROBIC + BICEPS & BACK

Took the foam roller to a whole new level!

Bryton Schmitt

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

Abner

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

Drew

Nicole

1.4 - DB FULL BODY STRENGTH - PULL

Need a substitute for the assault bike. Not everyone owns a bike.

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

Battled this morning but got it done ✔️

Matthew Tyson

Jenna💕

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

One of the best. Might double down on week 1 and 2 with some prog overload plus some additional kb get ups and swings. Let's do it!! 💪

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

Adèle

2.4 - DB FULL BODY STRENGTH - PULL

Perfect combo of strength and cardio 💪

2.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

Extra hard time pushing start today but I feel so much better now! Great work out 💪🏼

Did 3 rounds. Felt a twitching pain on the bottom of my left lung. Need to consider measuring my protein intake and observe more stricter monitoring of diet.

Shelemiah

Mikey

3.1 - DB FULL BODY STRENGTH - PUSH

Jack

First half out in the sunshine, second half with my 1 year old who apparently wasn’t napping the first half of the work out 😅

3.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

The older I’ve gotten the more I appreciate functionality and mobility training. Love that we get it every week with this program.

Adam

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Solid 3 rounds of action! The banded reverse crunch was an added resistance challenge 👊

Nick

3.4 - DB FULL BODY STRENGTH - PULL

Great workout. Love the mix of cardio and weights.

Kristen

Didn’t expect to finished to the workout, but at last push it till the end, and I’m grateful for it🥵🥰

pakamon

3.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Not sure if I’m just destroyed from the week, but this was harder than some of our workouts 🔥

3.6 - Full Body *Bonus* Workout

3 rounds is enough for me today gonna work my way up to 6 next round through

Aaron

4.1 - DB FULL BODY STRENGTH - PUSH

4.2 - DB AEROBIC + BICEPS & BACK

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Love the combo of movements, feeling so much better once I got into it!

Great workout really been focusing on keeping core engaged through movements and this had my abs cramping by the end

4.4 - DB FULL BODY STRENGTH - PULL

Chris

4.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

The fastest I’ve run in a LONG time. Super fun workout today!

4.6 - Speed + Full Body HIIT + Mobility *Bonus* Workout

Andy

5.1 - DB FULL BODY STRENGTH - PUSH

Love the cardio strength combos. Went light bit still a great challenge 👏

5.2 - DB AEROBIC + BICEPS, BACK, & SHOULDERS

It’s too cold outside to go sprintin’, unfortunately…

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

5.4 - DB FULL BODY STRENGTH - PULL

5.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

5.6 - Aerobic + Mobility Flow

Always love starting with the banded warm-ups

6.1 - DB FULL BODY STRENGTH - PUSH

Really feeling a positive change in my workouts starting week 💪🏽🔥

6.2 - DB AEROBIC + BICEPS & BACK

Had gas left in the tank until the leg raises at the end 💀

Had mins instead of reps in exercises listed

6.4 - DB FULL BODY STRENGTH - PULL

Awesome mid-week stretch sesh, but I think 6.3 and 6.4 order is swapped (dumbbell routine)

Review timing. Was 30mins all up including 1km warm up pre 12 * 50mtr sprints. Enjoyed it 👍

6.3 - SPEED + FULL BODY MOBILITY

Another incredible chest routine! A+++ GET ITTT

Stoked for two days to recovery and excited to back to it next week!

6.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

7.1 - DB FULL BODY STRENGTH - PUSH

Love the gorilla rows! Feeling so much strength building over the last few weeks 👊

Cindy

Jacob Kozanecki

7.2 - DB AEROBIC + BICEPS & BACK

Kristian

Love some foam rolling in the morning. Relaxing way to start the day.

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

Great workout. Loads of variety in week 7. Love it, second time around too 💪

7.4 - DB FULL BODY STRENGTH - PULL

Daniela

Great strength workout went heavy with chest presses 💪

7.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Soooo good! Thrusters are getting so much better! 🥳

Another great workout. Went heavy on the chest press so really feeling it 💪

8.1 - DB FULL BODY STRENGTH - PUSH

One of my faves. Perfect blend of cardio and pump ❤️💪

First workout back after a long break - really appreciating the sweat!

8.2 - DB AEROBIC + BICEP & BACK

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Pushed myself to failure in the final round and in the finisher. I’ll be feeling that tomorrow 😅😅

8.4 - DB FULL BODY STRENGTH - PULL

I could hardly even finish the last round of push ups! My arms are jello 😅

Had to split todays workout into two due to life schedule but still got it done. Staying focused on forward momentum.

8.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

9.1 - DB FULL BODY STRENGTH - PUSH

Really focused on my target muscles for this one. Also got two sets to failure. Adjusted to higher weights and kept pushing!

9.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

Schedule changed around last minute today so turned this one into a night run.

It feels so good to take a break and stretch. Thank you for integrating this every week.

9.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Busy weeks recently but still got it done!

9.4 - DB FULL BODY STRENGTH - PULL

Mental battle from start to finish…pushed through the aerobic sets and 2.5 rounds of the strength set and we are calling that a night

Felt like my chest was going to come off my body! Excited for tomorrow now haha 🔥💪🏽

9.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

9.6 - Full Body *Bonus* Workout

So happy to be back at this!!! KILLIN ITTT

11.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

Community

More workouts from The Daily FLO