Name: Playbook - The Daily FLO - 4.2 - AEROBIC + BICEPS & BACK
Uploaded: 2024-04-17T18:45:08.097Z
Duration: 50 min
Description: 4.2 - AEROBIC + BICEPS & BACK

Brandon

Matilda

Kelsay

Richard

Owen

Marco

Kyle

James

That one was a blast. Did the curls with the kb bell and my grip and biceps are Rick hard.

ANDREW

My arms were pretty blown up after this workout. Lots of volume in those 3 rounds.

Nicole

Macy

Today is designed as a bodybuilding style upper body workout and for aerobic core conditioning. Perform Movement Preparation first as your warm up. Then perform the Aerobic Core Conditioning and Upper Body Strength circuits after. 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.) Aerobic Core Conditioning
2:00 seconds Aerobic Activity #1 (YOU CHOOSE)
2:00 seconds Aerobic Activity #2 (YOU CHOOSE)
12x Hanging Leg Raises (modify to Reverse Crunches if needed)
REPEAT 5x Rounds, REST 0:30 seconds between each round

3.) Upper Pull Strength Circuit (biceps/back/shoulders):
15x Reverse Incline Dumbbell Rows
15x Dumbbell Crush 1 & 1/4 Curls 
15x Chainsaw Rows each side
15x Dumbbell Zottman Curl
REPEAT 3x Rounds, REST 0:45 seconds between each round each round

The Lineup:
20x Banded Face Pulls
10x Banded Single Leg RDL Into Row each side
10x Banded Pass Throughs
15x Eccentric Banded Curls

- Anchor band to stable surface
- Pull band just beneath chin squeezing shoulder blades back and down for desired reps or time

Banded Face Pulls

- Anchor band to stable surface and perform single leg RDL motion allowing hand with band to extend overhead as you lower chest to parallel with the ground
- Return to full upright position and row your wrist to to your ribs
- Repeat for desired reps or time on one side, then switch sides

Banded Single Leg RDL Into Row

- Keep arms straight as you pass band overhead 
- Take shoulders through full range of motion
- Repeat for desired reps or time

Banded Pass Throughs

- Hook band under feet
- Grab with neutral grip (thumbs facing up towards ceiling) 
- Perform curl and slowly lower back down counting “4-3-2-1”

Banded Eccentric Curls

Movement Prep 14 (Aerobic)

The Lineup:
2:00 minutes Aerobic Activity #1 (YOU CHOOSE) 
2:00 minutes Aerobic Activity #2 (YOU CHOOSE) 
12x Handing Leg Raises 
REPEAT 5x Rounds, REST as needed. Complete as fast as possible.

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity #1 (YOU CHOOSE)

Aerobic Activity #2 (YOU CHOOSE)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

4.2 - Aerobic Core Conditioning

The Lineup: 
15x Reverse Incline Dumbbell Rows
15x Dumbbell Crush 1 & 1/4 Curls 
15x Chainsaw Rows each side
15x Dumbbell Zottman Curl
REPEAT 3x Rounds, REST 0:45 seconds between each round

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your ribs
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

Reverse Incline Dumbbell Rows

- Grasp dumbbell on either side with hands
- Glue elbows to ribs
- Perform 1 & 1/4 curl for 1 rep
- Repeat for desired reps or time

Dumbbell Crush 1 & 1/4 Curl

- Hinge over at hips in lunge position with front knee at 90 degrees and back leg straight
- Grasp kettlebell and maintain an upright posture as you row the weight up to your ribs, engaging lats and shoulder blade muscles
- Lower back to starting position 
- Perform for desired reps or time on one side, then switch sides

Kettlebell Chainsaw Row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Dumbbell Zottman Curl

4.2 - Upper Body Strength Circuit - Biceps Back & Shoulders

4.2 - AEROBIC + BICEPS & BACK

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

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Derek

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

4.2 - AEROBIC + BICEPS & BACK

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