Name: Playbook - The Daily FLO - 4.6 - Speed + Full Body HIIT + Mobility *Bonus* Workout
Uploaded: 2024-04-17T18:45:08.896Z
Duration: 45 min
Description: 4.6 - Speed + Full Body HIIT + Mobility *Bonus* Workout

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

Adam

Today is a bonus workout to help you develop and work on your running speed and acceleration. Be sure to perform the movement prep first, then the speed and acceleration workout, and finally, the mobility.

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)

- READ FIRST!
- Perform sprints to your own capability for prescribed distance and reps
- Ensure you are GRADUALLY increasing your intensity when performing this exercise. Perform the first rep at 50-60% of your top speed, then increase from there in order to avoid injury.

Sprints (20m Accelerations)

The Lineup: 3x Rounds 0:20 seconds work / 0:10 seconds rest 
Medball Thrusters
Medball Jump Lunge Shuffle
Medball Slam Burpees
Medball Sit Up to Throw
Medball Crush Push Up
Medball Lateral Hop Overs
REPEAT 3x Rounds, REST 0:30 seconds between each round

Medball Thrusters

Medball Jump Lunge Shuffle

Medball Slam Burpee

Medball Sit Up Throw

Medball Crush Push Up

Medball Hop Overs

4.6 - Full Body Medball HIIT Circuit

Thee Lineup:
1 minute Hip 90/90 to Hip Opener w/Rotation
1minute Samson Stretch + Lateral Lean 
REPEAT 3x Rounds, REST 0:30 seconds between each round

- Perform hip 90/90 using hands on the ground
- IF unable to hop into hip opener, then SKIP this portion of the movement and ONLY DO THE HIP 90/90

Hip 90/90 to Hip Opener w/Rotation

- Step foot into extended lunge with arms overhead, then lean towards leg that is down
- Alternate sides until desired reps or time has been completed

Samson Stretch w/Lateral Lean

Hip Mobility Flow 1

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

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.

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 🔥

Steve

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

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

4.6 - Speed + Full Body HIIT + Mobility Bonus Workout

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