Name: Playbook - The Daily FLO - 5.1 - FULL BODY STRENGTH - PUSH
Uploaded: 2024-04-17T18:45:08.119Z
Duration: 60 min
Description: 5.1 - FULL BODY STRENGTH - PUSH

Josh

Elias

Damn one and half hours at the gym! But felt good

Matilda

Kelsay

Richard

Craig

That was tough! Shoulders and legs are dead!

Owen

Connor

James

Mitchell

Felt like one of the best workouts I’ve done

Macy

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 📸💪

(1) Movement Prep (Warm Up) 

(2) BIG LIFTS
Cyclist Barbell Back Squat
Barbell Incline Bench Press

Rep Range: 12-10-8-6-4x reps
Rest Time: 0:120 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:
12x Alternating Dual Front Rack Kettlebell Box Step Up (6x each leg)
12x Alternating Kettlebell Single Arm Squat Clean
12x Kettlebell Flat Bench Press
12x Seated Dual Kettlebell Z PRess
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
2:00 minutes KB Side to Side Leg Lift Overs
GOAL: Hit max reps of exercise in allotted time.

The Lineup:
20x Banded Side Steps 
20x Banded Prisoner Squats
20x Hollow Hold Psoas Marches
10x Push Up to Hip Opener
10x Childs Pose Rocks
10x Crab Bridges

- Band around ankles
- Keep knees and hips slightly bent with toes pointed straight ahead 
- Side step for desired reps or time in both directions

Banded Side Step

- Band above knees
- Hands behind head
- Keep chest tall and press knees out again band as you drop into full depth squat and return to standing

Banded Prisoner Squats

- Band around feet
- Assume hollow hold position with core engaged and low back flat on floor 
- Drive one knee at a time up using the other leg to resist motion
- Return straight, and perform on other leg

Hollow Hold Psoas March

- Start in plank position and perform push up
- Perform hip opener rotation on one side, then return to high plank position
- Repeat process with push up into hip opener rotation to opposite side

Push Up to Hip Opener Rotation

- Actively press ground away as you push hips back onto heels into child’s pose position
- Return and repeat for desired reps or time

Child’s Pose Rocks

- Place hands behind your hips on ground and raise hips upwards by engaging your glutes
- Stop when stretch is felt on shoulders and return hips to floor
- Repeat for reps or time

Crab Bridge Hip Lift

Movement Prep 1 (Push Strength)

- Elevate heels 1-2 inches
- With barbell on shoulders, sit hips down as low as you are capable while maintaining a braced core and neutral spine
- Stand back up, focusing on quad engagement
- Repeat for desired reps and sets

Cyclist Barbell Back Squat

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

The Lineup:
12x Alternating Dual Front Rack Kettlebell Box Step Up (6x each leg)
12x Alternating Kettlebell Single Arm Squat Clean
12x Kettlebell Flat Bench Press
12x Seated Dual Kettlebell Z PRess
REPEAT 4x Rounds, REEST 0:60 seconds between each round

- Achieve dual kettlebell front rack position
- Alternate stepping up onto box
- Focus on controlling your knee (avoiding caving inwards) and maintaining an upright posture
- Alternate legs each rep until desired reps or amount of time has been achieved

Alternating Dual Front Rack Kettlebell Box Step Up

- With kettlebell between feet on ground, squat down to grasp handle with one hand
- Push ground away to generate force for kettlebell to come off of ground up to front rack position
- Catch in front rack position and sit into a deep squat
- Stand up, then return kettlebell to starting position and repeat on other side 
- Alternate sides each rep until desired reps or time has been achieved

Alternating Kettlebell Single Arm Squat Clean

- Begin by lying supine on a flat bench with kettlebells above your chest
- Lower kettlebells to chest level 
- Press kettlebells back up over your chest

Kettlebell Flat Bench Press

- Seated on bench or chair, press kettlebells up overhead 
- Return to front rack position and repeat for desired reps or time

Seated Dual Kettlebell Z Press

5.1 - Full Body Push Strength Circuit

Perform max reps in 2:00 minutes of kettlebell leg lift overs

- Place kettlebell or object of equal height out in front of you on ground
- Keep legs straight and with hands on the ground next to your hips, lift your feet up and over kettlebell for allotted amount of time or reps

Side To Side Leg Lift Overs

5.1 - Core Finisher

5.1 - FULL BODY STRENGTH - PUSH

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

An hour on the peleton with stretching was much needed.

Kirstin

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

Ethan W

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

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

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

5.1 - FULL BODY STRENGTH - PUSH

Community

More workouts from The Daily FLO