Name: Playbook - The Daily FLO - 4.4 - FULL BODY STRENGTH - PULL
Uploaded: 2024-04-17T18:45:08.105Z
Duration: 60 min
Description: 4.4 - FULL BODY STRENGTH - PULL

Felt quite hard after training pause and being sick!
Right lower back also informed from itself

Matilda

Kelsay

Richard

Marco

Mitchell

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
Hang Clean to Shoulder
Rep Range: 12-12-12-12x reps

Trap Bar Plyo
Rep Range: 6-6-6-6x 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:
15x Kettlebell Swing
15x Kettlebell Split Stance RDL each leg
15x Supinated Inverted Row 
15x Kettlebell Curl (by the horns)
REPEAT 3x 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
8R/8L x Turkish Sit Ups each side
REPEAT 3x rounds, REST 0:30 seconds between each round
Goal: Excellent movement quality and body positioning.

The Lineup: 
20x Alternating Walking Ground Swipes (10x each leg)
20x Alternating Kick Up (10x each leg)
10x Alternating Reverse Lunge to Rotation (5x each side)
10x Single Leg Plyos each leg

- Place foot out in front with ankle dorsiflexed and leg straight
- Hinge at hips to swipe at ground
- Hamstring/calf stretch will be felt on forward leg side
- Repeat on other side and alternate back and forth for desired reps or time

Alternating Walking Ground Swipes

- Alternate kicking one leg upwards to stretch hamstring

Alternating Kick Up

- Arms overhead and core engaged
- Perform reverse lunge and rotate through mid-back towards forwards leg
- Alternate each rep and repeat until desired reps or time has been achieved

Reverse Lunge to Rotation

- Start in athletic position with weight on one leg
- Maintain control over knee as you hop upwards and land softly on ground
- Avoid letting knee cave inwards
- Start with small hops, and work your way up as you gain more control 
- Perform desired reps on one leg, then switch legs

Single Leg Plyo

Movement Prep 15 (Pull Strength)

- Begin with weight hanging in front of your body
- Clean to your shoulder keeping weight close to your body 
- Ensure you generate power from the ground up

Hang Clean to Shoulder

- Grasp trap bar and engage core and glutes as you push the ground away from you
- Allow feet to achieve subtle lift off ground, then reset and repeat
- Ensure you focus on landing softly during each rep, and USE A LIGHT WEIGHT to start this exercise

Trap Bar Plyo

The Lineup: 
15x Kettlebell Swing
15x Kettlebell Split Stance RDL each leg
15x Supinated Inverted Row 
15x Kettlebell Curl (by the horns)
REPEAT 3x Rounds, REST 0:60 seconds between each round

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift 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

- Stand in split stagger stance with kettlebell in each hand
- Hinge at the waist performing a RDL
- Stand back to upright
- Repeat for desired reps on one leg, then switch legs

Kettlebell Split Stance RDL

- Use racked barbell or rings/TRX straps
- Palms facing upwards (supinated)
- Row chest up to hands squeezing shoulder blades together
- Slowly lower back down and repeat for desired reps or sets

Supinated Inverted Row

- Grip kettlebell by the horns, low elbows to your sides and curl until handle is just beneath your chin
- Repeat for desired reps or time

Kettlebell Curl (By The Horns)

4.4 - Full Body Strength Circuit - Biceps Back & Shoulders

Perform 8x Turkish sit ups on each side for 3x sets. Rest for 0:30 seconds between each set.

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Perform sit up while continuing to press kettlebell overhead
- Repeat for reps or time on one side, then switch sides

Kettlebell Turkish Sit Up

4.4 - Core Finisher

4.4 - FULL BODY STRENGTH - PULL

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Charles 

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

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

Loving these workouts!

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

Krystyl

Austin

1.4 - FULL BODY STRENGTH - PULL

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

Derek

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

Ethan W

2.1 - FULL BODY STRENGTH - PUSH

Michael

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

4.4 - FULL BODY STRENGTH - PULL

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