Name: Playbook - The Daily FLO - 3.1 - FULL BODY STRENGTH - PUSH
Uploaded: 2024-04-17T18:45:08.063Z
Duration: 50 min
Description: 3.1 - FULL BODY STRENGTH - PUSH

I love the variations to the previous time we hit this workout. Great pump 💪🏽

Derek

Michael

Elias

Was fun! The front squat were probably the hardest

Matilda

Good one. Working your whole body and sweating

Tomislav

Kelsay

Owen

Well I did 3x on the core. Not choice. That is just what I imagined reading before I started. Ha. Great workout all through!

Justin

Martin

Great work out. The ab circuit smoked me.

William

Robbie

Aaron

3 weeks in and these workouts are still absolutely gassing me. I’m not necessarily looking bigger but I can definitely tell I’m leaning out.

Nicole

Macy

Jackson

Zachary

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! 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
Cyclist Front Back Squat
Barbell Wide Grip Bench Press

Rep Range: 10-10-10-10x 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:
10x Alternating Dual KB Step Up (5x reps each leg)
10x Alternating Push Press (5x reps each arm)
10x Kettlebell Squat Jump
10x Banded Push Ups (do regular push ups if you do not have a band)
75x Jump Rope Singles
REPEAT 4x Rounds, REST 0:60 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
Alternating Bicycle Kettlebell Press
Straight Leg Raise with KB Iso Press
Plank Jacks
WORK: 0:30 seconds
REST: 0:20 seconds 
REPEAT 3x Rounds

The Lineup:
10x Dynamic Hip Flexor Stretch (5x reps each leg)
10x Cossack Squats each leg
10x Childs Pose T Push Up
5x Unilateral Kettlebell Thruster each side
25x Seal Jacks as fast as possible

- Step one foot out in front of your body into an extended lunge position
- Maintain upright posture with back leg as straight as possible
- Reach hands into air and lean towards the side with the leg forwards 
- Return to standing position 
- Alternate sides for desired reps or time

Dynamic Hip Flexor Stretch

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Child’s Pose to T Push Up

- Start with KB in front rack position
- Sit hips back and down into full depth squat maintaining upright posture 
- Stand back up and press kettlebell overhead
- Repeat for reps or time

Unilateral Kettlebell Thruster

- Jump legs outward as your bring arms back
- Squeeze your shoulder blades together during every rep
- Repeat for reps or time

Seal Jacks

Movement Prep 8 (Push Strength)

- Elevate heels and get barbell into front rack position
- Keep upright posture as you drop to full depth squat 
- Ensure your core stays braced throughout entire movement 
- Keep your knees out and drive through your forefoot to stand up
- Repeat for desire reps or time

Cyclist Front Squat

- Adjust grip on barbell slightly outside of shoulder width
- Engage lats, set shoulder blade back
- Lower bar down to chest and engage chest to press back up 
- Repeat for set or time

Wide Grip Bench Press

The Lineup:
10x Alternating Dual KB Step Up (5x reps each leg)
10x Alternating Push Press (5x reps each arm)
10x Kettlebell Squat Jump
10x Banded Push Ups (do regular push ups if you do not have a band)
75x Jump Rope Singles
REPEAT 4x Rounds, REST 0:60 seconds between each round

- Hold 1 KB of equal weight in each hand
- Alternate stepping up onto box while maintaining good posture 
- Lower yourself back to ground controlling your knee motion and engaging your glute

Alternating Dual KB Step Up

Alternating Push Press

- Place KB between feet
- Hinge over at hips and explode upwards 
- Land softly and repeat for desired reps and time

Kettlebell Squat Jumps

- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Banded push ups

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

Jump rope

3.1 - Full Body Strength - Push

The Lineup: 
Alternating Bicycle Kettlebell Press
Straight Leg Raise with KB Iso Press
Plank Jacks
WORK: 0:30 seconds
REST: 0:20 seconds 
REPEAT 3x Rounds

- Alternate floor presses and bicycle motion
- Ensure your low back is pressed firmly to floor 
- Repeat for desired reps or time

Alternating Bicycle Kettlebell Press

- Hold crush grip KB press
- Perform leg raises while engaging core 
- Don’t let low back come off of ground

Straight Leg Raise With KB Iso Press

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

3.1 - Core Finisher

3.1 - FULL BODY STRENGTH - PUSH

Great intense workout, changing up styles, attempting to become quick, explosive and powerful instead of just gym strength.

Wilfredo

Will

Eddie

1.1 - FULL BODY STRENGTH - PUSH

AHMAD

Danielle

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

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

Loving these workouts!

Charles 

1.4 - FULL BODY STRENGTH - PULL

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

This was tough but a great and effective workout!

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

Ethan W

Rowdy

2.4 - FULL BODY STRENGTH - PULL

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

3.1 - FULL BODY STRENGTH - PUSH

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